• Home
  • Beauty & Style
  • Health
  • Nutrition
  • Fitness
  • Dental Care
  • Contact
    • Facebook
    • Pinterest
    • Twitter

Herbal Suite Blog

Injured

How To Run Without Getting Injured: A Guide For The Beginners

November 19, 2020 By Charles Michel Leave a Comment

Running is a high-impact exercise that helps you with your physical and mental health. It aids in warding off many chronic ailments like diabetes, hypertension, cardiovascular diseases, and some types of cancers. For doing this simple exercise, you don’t require any kind of equipment; you only need to have a pair of running shoes and workout clothes.. Besides all those positive things associated with running, there is also a risk of injury associated with this exercise. After running for around a month or so, there is a great chance that a twinge will settle on your knee. 

However, overuse injuries and muscle strains are not an inevitability for avid runners. During your training program, you won’t suffer from running-related injury if you follow the tools and methods that all successful runners utilize. Many studies revealed that to lower injury risk, you need not a magic bullet but a gun with a six-bullet chamber including less training, building speed reasonably, running on soft surfaces, adding strength to your body, not pushing yourself when your body is aching, and eating healthy nutrients. Read on to learn in detail about these six bullets required for injury-free running.

Fewer Days of Training Per Week:

People who run not more than three days a week have a comparatively low rate of injury. Other than Olympic candidates and world record aspirants, all runners should run on alternate days. Giving your body 48 hours for recovery between runs is like magic in repairing the damage. Inserting a short and slow jog on recovery day (junk miles) means you are not allowing your body to complete recovery.

Build Mileage & Speed Reasonably:

When you start running, you might want to hop straight into training for a half-marathon but that won’t work for safe running. Start with 2 to 3 miles every other day then gradually increase it to the distance you want to run. There is nothing wrong in setting a big goal but trying to reach that goal sooner than your body allows will land you in trouble. You will face injuries and it will damage your running routine. Give your body appropriate time to train because trying to go from couch to 13.1 miles over 6 weeks is a tall order for anybody, and it’s likely to lead to some sort of injury.

Stick to soft surfaces:

Although pounding on the pavement is not wrong if your body doesn’t have the strength and is not used to running on a surface, doing so can be harsh on your body. Running on soft surfaces like Grace, on the other hand, will not only ensure injury-free running but it put less pressure on the foot compared to running on concrete. When there is less pressure on your feet, you will be able to run more than you used to run on a hard surface. 

Add strength:

In the battle against injury, a strong body would be the best armour for you. Strong muscles, healthy bones, ligaments, and tendons will guard against impact, improve form, and lead to a consistent gait. With strong muscles all your lower body will be in rhythm while running but with weak muscles, one footfall will not be like the rest, your knees won’t turn in the same way, your hip drops, and your foot pronates changes with each step. When running with a strong body, the glutes, the core, the foot, and the ankle, all work together to provide a solid foundation to land upon.

Don’t stretch if you have an ache, pain, or injury:

When you feel an ache in any muscle or tendon, stretching will make the situation even worse because forcing a tight or injured muscle or tendon to move will increase the damage dramatically. Even a single stretch is enough to produce tears in the fibres, resulting in a longer recovery. In place of stretching massage your stiff muscles because massage is a great way to deal with the natural tightening produced by running.

Eat enough calories:

Diet culture won’t make it easy for you to have a healthy relationship with running. For a strong relationship, you need to have a healthy relationship with food. Food will fuel our bodies for our activity level. 

Filed Under: Fitness Tagged With: healthy relationship

« An Overview Of Infertility And Its Psycho-Social Myths
How To Warm Your Body Up For Running? »

Leave a Reply Cancel reply

You must be logged in to post a comment.

Search

browse by Topics

  • Beauty & Style
  • Dental Care
  • Fitness
  • Health
  • Health insurance
  • Nutrition
  • Yoga

Don’t Miss Out

Supplements

Your Meal Prep Should Include These 3 Supplements

Ensure A Safe & Active Recovery By Opting Physical Therapy

Hair Dye

Unlock the Secrets of Stunning Natural Dark Brown Hair with this DIY Dye Recipe

Recent Posts

  • Unlock the Secrets of Stunning Natural Dark Brown Hair with this DIY Dye Recipe
  • The Benefits of Light Therapy: Illuminate Your Path to Wellness
  • Choosing Chelmsford Care Home: A Guide For Families
  • What does a typical day as a nurse practitioner involve?
  • What Does Bronwin Aurora Do? Wiki, Family, Height, Job And Net Worth
  • The Safest Ways to Buy Vitamin Supplements Online
  • Video Of The Breckie Hill Shower Who Is Breckie Hill? Asked Reddit. Find Out All The Facts About Videos That Go Viral!
  • Blisterata: What’s It? Entire Manual
  • Health Benefits of Teeth Straightening with Invisalign London
  • Smile more with Invisalign Sunday

About

Welcome to Herbal Suite, your holistic destination for health, food, exercise, beauty, style, yoga, and WellHealthOrganic. We are dedicated to providing you with valuable resources, tips, and inspiration to enhance your overall well-being and lead a balanced and fulfilling lifestyle…(Read More)

Recent Posts

  • Unlock the Secrets of Stunning Natural Dark Brown Hair with this DIY Dye Recipe
  • The Benefits of Light Therapy: Illuminate Your Path to Wellness
  • Choosing Chelmsford Care Home: A Guide For Families
  • What does a typical day as a nurse practitioner involve?
  • What Does Bronwin Aurora Do? Wiki, Family, Height, Job And Net Worth

Categories

  • Beauty & Style
  • Dental Care
  • Fitness
  • Health
  • Health insurance
  • Nutrition
  • Yoga

Copyright © 2023 · glam theme by Restored 316

Copyright ©  2013-2023 · Herbal Suite Privacy Policy

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsAccept All
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT