Unfortunately, injuries are common in runners. While they range from blisters to stress fractures, each could be preventable. Remember these simple tips for preventing running injuries so you’ll always be moving forward.
It’s Gotta Be the Shoes
Many running mishaps happen because you aren’t wearing the appropriate footwear. Experienced runners know how critical their shoes are, but inexperienced runners might grab the first pair of shoes in their closet.
Tennis or basketball shoes aren’t conducive to running. Those shoes protect your ankles and allow for lateral movement. You’re only going one direction while running—and that’s forward. Find a pair of snug running shoes that allow movement of your toes. Don’t forget to include top-notch running socks with your shoes for the ultimate run.
One last thing to remember about your shoes is they all have lifespans. You won’t be able to pull a Forrest Gump and run cross-country in one pair of shoes. Your best bet is to replace them before you surpass 600 miles.
Build Your Endurance Gradually
You might have lofty aspirations of running a 5K or a half-marathon after picking up the hobby for a few weeks. While it’s great to set goals, it’s impractical to think your body can withstand the rigors of an endurance race without proper training.
Build your endurance gradually to ensure you don’t overextend yourself. Start your running regimen with a slight jog, gradually increasing the distance each time. Your body won’t go into shock with incremental changes. Similarly, you should do the same regarding the intensity of your runs. Don’t try and do both simultaneously. Focus on distance for one week and use the following week for intensity.
Stretch Before and After Exercise
Note: combined with Are Massage Chairs Good After a Workout? 1/23/23
Strengthening your legs and the rest of your body is paramount for becoming a serious runner. Yet, stretching may have the biggest impact. The more limber your body, the less injury-prone you become because your range of motion will greatly improve. Stretching before and after each run would be best. Otherwise, your muscles will stiffen, leading to painful strains and tears. Loosening up your body also allows you to practice good form while running, which could minimize your injury risk.
Don’t Ignore What Your Body Is Telling You
Listening to your body is the most important thing you can do to prevent a catastrophic injury. Don’t push yourself past your limits if your legs don’t want to cooperate. Every premier athlete takes rest days to rejuvenate their body, so you can do the same when your body is barking at you. Roughing through it will be the same old listless slog. With adequate rest, you can reach new PRs.
These simple tips for preventing running injuries keep you from sitting on the sidelines and getting cabin fever. Zarifa USA wants you out there and running to your heart’s content with the help of our HSA-eligible foot massager. Our ergonomically designed massage will get all the kinks out of your feet for a painless run. You won’t have to spend a dime out-of-pocket if you have the money in your HSA account!