A lot of us enjoy running, I know that I certainly do, and I’ve done my fair share of it. I don’t do as much as I use to but I still love to get out and burn those calories and get the heart pumping. If you’ve been running for a while now or you’ve been thinking about trying running to get fit you might take into consideration these tips for avoid injuries and get the most out of running.
The first tip is to have a good pair of shoes. If you’ve been running for a while in the shoes that you have and they’re starting to lose the cushion it’s time to get a new pair. If you’re someone who is considering getting into running I highly recommend getting a good pair of running shoes instead of using the old sneakers that you have already laying around. Having good shoes is important for several reasons. First, your shoes absorb a lot of the shock from your foot striking the ground during each stride that you take. Your joints that would normally absorb this shock are your ankles, knees, hip, and back. To save yourself from discomfort later in life with these body parts pickup a good pair of shoes that will take some of the shock out of each step. From my point of view it’s a much less expensive to buy a good pair of shoes now and then it is to pay for medical costs to address the injuries you’ve obtained later from running. If you can afford it you might even consider buying two pairs of running shoes and rotating them. I’ve heard that when you run in a pair of shoes it can temporarily squish the padding down. Think of a wet sponge that you swish down and it slowly regains its shape. Running a long distance in a pair of shoes can swish down the padding and by rotating your shoes it can allow more time for your shoes to regain the full cushion. I haven’t scientifically tested this theory but it makes sense to me. For my running shoes I have a pair of trail running shoes and a regular pair of running shoes and I try to rotate the when I work out.
The second tip is to make sure to ease into running. If you’re new to running or if you’ve been thinking about getting back into running make sure to start slow and build up the mileage and difficulty levels over time. There have been a few times in my life where I was running on a regular basis and I felt really confident in my running abilities. It was easy during these times to go out and do pretty challenging running workouts. Having this capability gave me a confidence that can be a little dangerous. This is because, on the other hand, there have also been many times that I had not been running very much and my body was not in as good of shape. Whenever I get back into running, like when I decide to start training for an upcoming event, I have to remember to start back into it slowly in order to avoid injuries like pulling a muscle. If I try to try to jump back into doing the interval workouts that I was doing when I was in excellent shape after not running for a long period of time, I will expose myself to a higher level of possible injury. Doing too much running at a high difficult level too fast will get you injured. Ease into it and build up over time.
Another tip for avoiding injuries is to cross train. If you’re someone who is training to do a 5k or 10k or something even longer and you are just getting back into running or haven’t ever really been a runner before then cross training can help you to develop the repertory system and endurance without as much pounding that running alone inflicts on your joints. A couple of things that you can do to cross training are swimming and bike riding. A “brick” workout is where you combine a run and a bike ride. Doing this type of workout can help build your endurance but introduces more low impact exercising into your workout from the bike riding portion of the exercise. In the winter time I enjoy doing more of the stationary biking indoors. This way I can avoid cold temperatures but also avoid the icy roads and sidewalks that can present slipping hazards. Obviously different exercises use different muscles so the muscles that you use for running will not be as exercised as much when you do something like ride a bike, for example, however, I believe that the rest that you give your joints from cross training can help you to avoid injuries. You can also try the machines like the Elliptical, the stair stepper or the Versaclimber if you’re looking for a great exercise that avoids excessive impact to your joints.
The fourth tip involves the things that you eat and consume. Something else that you might try if you plan on getting into running is taking supplements. There are tons of supplements like multivitamins, fish oil, probiotics, and glucosamine based products that are available that can help you in different ways. From the research that I’ve seen there isn’t always documented proof that some of these supplements do what they are sold to do however if you can find room in your budget for some of these supplements I figure it can’t hurt. I’ve always been a firm believer in making sure that my body is getting the nutrients that it needs to perform and in my opinion it will get there when I give it quality supplements. In addition to supplements, eating clean will help you to give your body good fuel. When I eat junk food I tend to feel sluggish and the energy that I get doesn’t seem to be as lasting as when I eat healthy. Eating junk food seems to give me a short-term burst of energy but then I crash. I want something that’s going to help me to have an even amount of energy throughout the day. If you want an even level of energy throughout the day you might try moving to 5 medium meals per day in lieu of 3 large meals per day. While we’re on the subject of consumption make sure that you’re drinking plenty of water throughout the day as well. For me, if I don’t drink enough water, and I become start to become dehydrated, I feel sluggish and my mind just doesn’t work as well as it usually does. If I’m feeling sluggish, then I’m not going to be motivated to go running and workout.
Doing a warm up run followed with some stretching before your actual running workout can help loosen up your muscles. I’ve been in the habit of doing this ever since I started putting on the miles. My cross-country coach, Mr. Mattson had us warm up and stretch before every practice and I believe it helped the team avoid injuries. When I go running I’ll typically run about 800 meters at a nice-and-easy pace and then stretch. After I stretch I’ll start my actual running workout.
To recap: the first tip was to get a good pair of running shoes. The second tip is to ease into running, don’t jump into difficult running workout too fast. The third tip is to cross train when you can. Go for a bike ride or hit up a cardio machine at the gym. For the fourth tip take a look at the supplements available. Do you think any of these can help you? Also, try to eat clean. I know this is a tough one for me but it is really important if we want to feel good and perform at our highest level possible. And lastly, do a warm up run and some stretching before hitting your actual running workout.