There are many positive effects of running on one's physical and emotional health. However, you need to put an emphasis on injury avoidance to keep running without interruption.
An injury is every runner's nightmare, because its occurrence implies a reduction in the scope of training and even stopping running for a while, which for a running addict means experiencing a real withdrawal crisis. We then start to feel nervous about the missed kilometers that we normally do with pleasure and add up in our diary. The impatience that forces us to start training too soon can be fatal, because it can mean the chronicity of ailments, i.e., the extension of the duration of the injury, and thus longer treatment. And it is precisely during the duration of the injury that patience is most important.
Get a good warm-up!
Injuries can be prevented, and blood flow to muscles can be increased and flexibility boosted, with a good warm-up. To get your muscles and joints warmed up, do some dynamic stretches like leg swings, high knees, and walking lunges. Warm-up and stretching exercises are an indispensable part of every training, regardless of the sport.
Listen to Professional Advice
Consult experts if you lack confidence in your knowledge of running mechanics, training schedules, or methods for avoiding injuries. Talk to a professional who can personalize their recommendations to your unique situation, such as a running coach, physical therapist, or sports medicine doctor.
Gradually Increase Mileage and Intensity
Gradually Increasing your mileage and workout intensity is a great way to prevent overuse injuries, one of the most common reasons for setbacks among runners. Give your body time to adjust by gradually increasing your workout mileage and intensity. Stick to the 10% rule, which states that weekly mileage increases should never exceed 10%. Your muscles, tendons, and bones will have time to adjust to running's demands, lowering the likelihood of overuse problems.
Proper Running Form
Keeping your running form in check is essential for staying healthy and injury-free. Hold a natural 90-degree angle between your arms and keep your shoulders back and relaxed. To lessen the toll that running takes on your joints, you should aim for a midfoot strike on the ground and keep your cadence high.
Recovery is just as crucial as training itself. Take breaks between your runs to let your body recover.
Wear the Right Shoes
Invest in a good pair of running shoes that are tailored to your foot shape and gait. To select shoes with the right amount of support, cushioning, and stability for running, it is best to go to a store that specializes in this activity and get fitted. The appropriate shoes can enhance your running technique and lessen shock, impact, and pain.
Strengthen your muscles!
You can reduce your chance of suffering an injury while jogging if you incorporate strength training into your program. Train your hips, glutes, core, and lower legs specifically so that you can use them effectively while running.
Practice Proper Recovery
Preventing injuries requires regular recovery practices. After strenuous runs or races, give yourself plenty of time to regroup. This entails taking it easy from time to time, running, and other forms of active recuperation. Foam rolling, stretching, and ice are all great ways to assist muscle healing and decrease inflammation.
Pay attention to the surface!
Your risk of injury can be affected by the surfaces you are jogging on, so keep that in mind. To ease the strain on your joints, it is best to run on grass, trails, or tracks whenever possible. Get some good cushioning in your running shoes if you do most of your mileage on concrete or asphalt and mix in some runs on softer surfaces to keep things interesting.
Recognize where your body is lacking or unbalanced and make it a priority to improve those areas. Injury risk is increased when muscles are not equally strong or flexible. If you want to improve your body's symmetry and equilibrium, try incorporating exercises and stretches that focus on specific problem areas.
Monitor Training Load
Log your training data, such as total miles, average intensity, and how often you work out. Incorporate these changes gradually over time to give your body time to adjust. Overuse injuries are more likely to occur when there are rapid increases in training volume. Check your progress with a running diary or training software that You use to make sure you are training in a safe and gradual manner.