Running is a great form of workout for increasing the stamina and strength of the cardiovascular system of the body.  However, muscle injuries can hamper your training schedule completely and stop you from reaching your fitness goals. Most fitness experts believe that injuries are unavoidable when you are training at a high level. However, certain techniques can be followed to reduce the chances of injuries to the body after the run. Have a look at these tips to keep your muscles safe from injuries during and after the run.

Before the Activity

Wear properly fitted running shoes before the start of your activity.  Feet are the part of body which experience maximum force during the run. If the shoes you wear are not fitting properly, then it will put additional stress on the legs that may cause injuries. Depending on the arch-type of the foot, buy shoes that can support your feet optimally. The second thing to do before the run is to warm up.  As mentioned before, the running routine puts stress on almost every part of your body. Doing some warm-up exercises before the run will get the blood flowing through all parts of the body efficiently and get your heart rate to rise. The warm-up prepares your body mentally and physically for running.  Starting the run without warm-up will make your muscles prone to damage under stress. Dynamic stretching is the other thing you can do before your run to avoid injuries. Stretching opens-up the muscles and gets them ready for the upcoming activity.

During the Activity

Dress up according to the outside weather and the type of terrain you are about to run. Your clothes and other accessories should keep your body comfortable and your body temperature at a normal level. If you are feeling pain during the run, then don’t ignore it.  Pain in any body part could be the sign of an injury. If you continue to run in pain, then this could aggravate the existing injury of your muscle.  Get yourself tested and try to figure out the exact reason for the pain. Run again only when your doctor allows you too.

After the Activity

Cool your body to take it to the normal temperature after the run. If you have completed a high intensity running routine, then try jogging for the last few minutes to catch your breath and slowly get your body temperature to a normal level. After stopping, massage the leg muscles to enhance their recovery. You can use foam rollers to give your muscles the essential comfort while massaging. After massaging your legs, stretch all the muscles which experience excessive stress. This will prevent those muscles from injuries and help them to recover. If you feel that your muscles are sore, then you can use ice to get some relief and alleviate the pain. You can also keep ice bags in your gym bag to use after the run.

The best way to avoid injuries after the run is to give them proper rest to recover from the excessive workload. Overworked muscles tend to break easily and develop injuries or spasms more readily than adequately rested muscles. Give your muscles optimum rest between your running routines and avoid running again if you don’t feel completely recovered from the previous workout.