Now that gyms are closed and we have to keep our distance, running has become even more popular. Still, it is a sport where you have to watch out for injuries. Do you know the best way to prevent running injuries? After reading this blog, I certainly do!
Build it up slowly
It is important to build up your workouts slowly. Don't increase the distance you run every week, but only do so after two to four weeks so that your body can get used to it. Also, you don't have to run faster every time than the time before. Are you going to run a kilometre further this time? Then keep the same pace as normal and don't run faster than last time; that will cause too much strain.
Pay attention to your technique
Your technique while running is very important to avoid injuries. For example, make sure you don't lean back too much when you run, take steps that are too heavy or make steps that are too long. There are many other technical aspects you can pay attention to while running, but this is a good start.
Do strength training
As mentioned earlier, running is a taxing sport. A good reason to develop a strong body. You can achieve this by doing strength training. By building more muscle mass, your muscles will be better able to withstand the impact of running.
Eat enough protein
Proteins are important for muscle building and recovery. During cardio, you burn not only fat but also muscle. To avoid losing your muscle mass, one of the things you can do is make sure you get enough protein. Proteins can be found in different foods or in the form of protein powders.
Do you have good running shoes?
The right running shoes support your feet while running. While running, your ankles and knees are put under strain. Every time you put your foot down on the ground, those joints take a hit. Good running shoes will absorb those blows instead of your joints, so your body is not stressed as much. Don't have good running shoes? Then you can get nasty running injuries from them. So take the time to educate yourself and look for good running shoes.
Take enough rest
To avoid injury, it is important to get enough rest. Don't start your next run before you have fully recovered. If you do, chances are you will overexert yourself. The chances of running injuries are then many times higher.
Warm-up and cooling down
To recover quickly, it is important to warm up before your workout and cool down after. With a warm-up you prepare your body for an (intensive) workout. Cooling down is a way of gradually winding down your workout and not stopping it acutely. In this way, you can prevent or reduce muscle soreness.