10 Tips to Prevent Injuries While Running

Many people get injured when they start running for a number of reasons such as losing weight, getting ready for an upcoming event, or just wanting to enjoy the summer temperatures because they want to lose weight. It seems that there are several ways to avoid injuries when trying to become fit, which I found through some research:

1. Warm up before running

Warming up with dynamic stretches is highly recommended before doing any type of exercise, especially running. Stretching your muscles will prevent injuries. According to some sources, static stretches can cause injury, so avoid them

It is also beneficial to warm up before running or doing any exercise in order to prevent injury and improve performance. Incorporate walking (before you run), strides, and dynamic stretches such as lunges and leg swings into your pre-run routine. As a result of these warming up strategies, you will be able to prevent injuries and perform better overall

2. Start with short running intervals

It is not a good idea to run the entire distance in one go if you are a new runner without much experience. To gradually improve, it is recommended to increase the distances over time.

According to some experts, you should break it down into short intervals at the beginning. It is especially important if you want to continue running despite getting injured in the beginning. Don’t be ashamed to walk between intervals to recover a little, no matter what other people say. It was even the professionals who practiced this technique when they first started

3. Recovering takes time

I know you are excited about your new workout (running). I was too when I did it. Have you gone out for a run yet? Did it go well? Do you want to run again as soon as possible? That’s awesome! It’s great to keep the enthusiasm going! The next workout should be attempted a day later.

Why?? According to some experts, your body needs to recover from the first running session, and you shouldn’t overdo it to get started properly.

4. Drink plenty of water before, during, and after your run to keep your body hydrated

When we run, we lose a great deal of liquid from our bodies. Maintaining your body’s hydration at all times is key to preventing dehydration while running. While running long distances in hot weather during the summer, it’s easy to become dehydrated… So make sure you always carry a bottle of water with you and sips small amounts often to stay hydrated.

Leaving this out will not only hurt your performance and your body’s performance, but it will also harm you in the long run (which we don’t want).

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5. Take short steps and run easy

In addition to having a technique, running can also be a challenging sport. Energy is easily lost. Beginners often don’t understand the correct techniques and make jogging harder than it needs to be. As a result, they waste a lot of energy.

As you run miles or kilometers, your body develops the coordination needed to perform complex sequences of movements.

6. Running on the correct surface

In order to decide where to run, how do we know what’s best? (Surface). It is important to select the right surface for your goal depending on what it is that you are trying to achieve. In general, combining different surfaces will give you the best experience, and you can then choose which ones to run on next

• Pavement is ideal for fast running
• For relaxed running and to enjoy the surroundings, a forest or park floor is ideal
• If you live near an ocean, a sandy surface is great if you want to feel the breeze.
• Running on the treadmill is always comfortable, especially when the weather is bad

7. Don’t worry about sideaches

It is common for people to suffer from side aches when jogging, and there is a reason for this. When we drink a lot or eat something solid, our bodies take time to digest it. My advice is to avoid eating anything solid about two hours before your workout, especially a large meal or fruit. It is also a good idea to drink water in small amounts.

Taking a break and walking is the best thing to do if a side ache strikes while exercising. You will avoid additional pain by completing digestion or relaxing muscles. Breathe calmly, slowly, and in a relaxed rhythm. It is also important not to start running again until the pain subsides. Touch the hurting side. Pain should be monitored slowly. When it comes back, walk.

8. You must take care of your body

If you are considering running as your primary workout option, you should know that it is a full-body exercise. Your core is the center of control for this activity, which involves the whole body

If you run, your arm swing influences every movement from the hips down, helping you to balance your body and give you balance as you exercise. In order to be able to run on your feet for long periods of time, you will need a strong, healthy, stable core and good muscles all around your body.

9. Cross-training is great for your heart

As we use running as an exercise routine, we want to ensure that we don’t get bored doing the same movements over and over again. Cross-training is a good option for you because your heart loves variety.

Additionally, doing different types of sports helps you provide your body with a variety of movements and reduces the strain running puts on your joints. It also prevents things from getting boring. It is a good idea to listen to music while exercising to stay motivated.

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10. Protect your skin with SPF 30+ sunscreen

Sunlight, particularly in the summer, contains UV-A and UV-B rays that are harmful to your skin. As a result, UV-A and UV-B are shortened terms for long and short-wave Ultraviolet rays (UV-C is absorbed by the Ozone layer). In general, the more pollution we create as humans, the less ozone layer is available to protect us.

As a result, prolonged exposure to these UV rays causes short- and long-term skin damage, including skin cancer, which affects all types of skin, regardless of color.

Take care of yourself!

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Article Sources:

1. https://www.runnersworld.com/beginner/a20811024/how-and-why-you-should-warm-up-before-a-run/
2. https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-preventing-injury 
3. https://www.runtastic.com/blog/en/8-extremely-useful-running-tips-for-beginners/
4. https://www.cheatsheet.com/life/drink-up-before-you-run-yourself-down-5-tips-for-running-hydration.html/ 
5. https://www.solereview.com/the-best-sweat-resistant-sunscreens-for-runners/