Running is a great way to exercise and stay in shape, but it can lead to injuries if done wrong or careless.Proper preparation can reduce the chance of injury.You can enjoy a long, pain-free running career if you build up your strength, learn correct form, get the right gear, and develop an intelligent, methodical routine.
Step 1: You need to build your muscles.
The largest muscle in the body is the gluteus maximus.The anterior chain of muscles starts behind the knee and ends in the upper back.You need exercises that move in that plane to develop your glutes.Donkey kicks are a great way to build strength.Start by touching your hands and knees.With your knee at a 90-degree angle, lift one leg back.Lift your foot as high as you can, and then lower it.Do 20 on each leg.The gluteus medius can be developed with the help of bent knee wall presses.Start against the wall.Make contact with the wall with your inside knee by lifting it 90 degrees.Hold for 20 to 30 seconds when you push your knee into the wall.Two or three sets on each leg.
Step 2: You should develop your feet.
Your ankle is the first joint that takes the impact of your run and contains a few stabilizer muscles.Strengthening these will help prevent rolled ankles, as well as other issues up the chain, such as knee, hip, and back problems.Strengthening your ankles can be done with single leg balances.Stand on one leg and hold on as long as you can.The ball of your foot can be difficult to raise.The ankle stabilizers are built up by eccentric heel drops.Start on a raised surface, such as a stair.Lift up onto the balls of your feet as high as you can, then lower back down until your foot is below the step.For 2 to 3 sets, start with 10 to 15 reps.
Step 3: Make sure your hips are stable.
No strain is added to your spine and knee stability can be improved by having a stable pelvis.The hips can move in three different ways.We must strengthen them individually to prevent unwanted movement when running.A physical therapy exercise that works well here is clam shells.Lie on your side with your legs stacked at an angle.Keeping your feet together, open both knees.There are two to three sets of 30 on each side.
Step 4: You need to develop your core.
The trunk is the most important stabilizer for the body and it's important for maintaining a pain-free back.If you want to build up your rectus abdominus, you don't need to do crunches.You need to develop your transversus abdominus, which are internal abdominal muscles that are there to minimize movement.The most basic transversus abdominus exercise is the side plank.To do that, lower your body to the floor.Hold on as long as you can by raising up on your forearms and balls of feet.To make the exercise easier, make sure your lower back doesn't move.The obliques can be worked by the side plank.Lift yourself up on one hand and your feet by turning your body sideways.Wait as long as you can.
Step 5: Correct your stance.
The best way to prevent injury is running.Your body type, muscle strength, mobility, level of training, and personal goals are some of the factors that affect running gait.Certain gaits place less stress on muscles that are often overused.
Step 6: Don't swing your arms in a diagonal fashion.
A mistake beginners make is to swing the arms across the center line.Torque on the spine can be caused by too much twisting.If you want your hands to be held wider from the body, swing them forward and back.
Step 7: Relax.
Runners who are tired will hunch their shoulders forward and raise their arms into the body.Shorter arms reduce the efficiency of your motion.It can cause shoulder and neck pain.Drop your arms to your sides when you feel this.
Step 8: Put your fists in the air.
You draw blood and tension into your shoulders and forearms if you squeeze your fists too tightly.Hold your hands up like you are carrying an egg.
Step 9: Proper running clothing should be worn.
By wearing appropriate running attire, you can regulate body heat and protect yourself from weather elements.If you want to protect yourself from the sun or the cold, wear clothing that prevents perspiration from building up and wear hats or ear covers.It's possible to prevent painful chafing by wearing compression shorts or pants.
Step 10: Wear socks that are lightweight.
Running socks are important to prevent blisters and irritation.Extra support for your arches can be included in some socks.It's a high quality material.
Step 11: Pick the best running shoe for you.
If you run on the inside or outside of your foot, choose a shoe with a more rigid inner or outer structure.If you have arches that require support, it's a good idea to buy inserts that replace the standard insoles.The specialists at most running stores can help you determine your running style.They will help you figure out the correct shoes for your body.There is debate about which type of foot strike is best: ball or mid-foot.You should maintain your running shoes.If you run frequently, you should replace your shoes every 2 to 3 months.Injuries such as shin splints can be caused by worn-out shoes.Consider running without shoes.We are returning to our natural running selves by not wearing a shoe.Barefoot runners tend to land on the balls of their feet, run with better alignment, and have less joint pain overall.
Step 12: Gradually increase your speed and distance.
Progressing your distance, speed, and Frequency is one of the best ways to avoid running injuries.Our bodies are amazing at adapting to the physical stresses we place on them, but it takes time and consistency.The rate at which you should progress depends on a number of factors.
Step 13: Prepare your warm-ups.
Warming up and stretching before you run will increase the blood flow to your muscles.A dynamic warm-up should include active movements of your back, hips, knees and ankles.Walk or jog for 5 to 10 minutes.The longer your warm-up is, the more intense your run will be.You can stretch with dynamic stretches after warming up.Flexors, arms, shoulders, and back are some of the muscles that can be stretched for running.If you don't stretch, you could end up with injuries such as Achilles Tendinitis, which is marked by early morning stiffness, pain on the back of your tendon, and Plantar Fasciitis.
Step 14: Slowly, build up.
It is important to begin your new running routine slowly even if you are coming out of a break.Increasing your distance or pace too quickly can put you out with an injury.
Step 15: Take a break from your training.
The increases in distance and pace are what this means.Your improvement should look like a staircase of progression, with drops in distance and pace, during certain parts of your training.For example, if you are training for a 5k race, your weekly routine might include a longer run, two easier runs, a cross-training day, and two rest days that you cycle through.The hills are higher in intensity than the easier runs, and the long run is where you will see the greatest progress.After you peak at the race, your intensity and distance should decrease to allow your body to rest.
Step 16: Cool down after running.
After your run, walk for 5 to 10 minutes.It is important to bring your heart rate back down after you have raised it.Stretching after running will promote better flexibility and help you to relax.
Step 17: Rest at least once a week.
Training days are more important than rest days.Muscular tissue can tear during physical activity.It is possible to increase your progress in the long run by taking a day or two a week to allow the body to heal.
Step 18: Run in safe conditions.
If you want to prevent injuries, avoid steep hills and hard surfaces.Run on grass, high school running tracks, or on treadmills.Runners should avoid running in the heat.Running in high humidity or in the heat can cause heat illnesses such as sunburn, dehydration, and exhaustion.It's too cold to stay in.Running in cold or freezing temperatures can cause respiratory problems.Run indoors or at a gym if the weather is too cold.
Step 19: Listen to your body.
Sometimes conditions aren't right, even with the best preparation in the world.Run with the long-term in mind, instead of pushing through pain.It is not worth taking off two months of running because of a ankle injury.