Running is the simplest and most effective cardio-specific exercise. Though it is easy to get into running, it comes with its own fair share of obstacles. Once you have chosen to run, it becomes imperative that you avoid injuries in order to stay regular. There are many injuries which cannot be avoided, however, one can safeguard against certain wounds and abrasions which can halt your progression as a runner. With my years of experience, I have some useful tips that can be used for avoiding common runner’s injuries.

Preparations before a Run

  • Shoes are the most important for a runner. Going without the right shoes for a run is like going to the frontlines without the right gun. If you have found the right shoes with the right size, half the battle is won.
  • Sometimes runners ignore stretching before going out for a run. This can be quite dangerous as it can easily result in an injury. Get yourself ready for a long run with a dynamic stretching session that includes: Lunges, high knees and walking quad stretches.
  • Never go for a run without warming up. Especially, if the weather outside is cold, an intensive warm up is a must to keep your joints ready for a gruelling session. Get your heart rate up with the right workout and set out for your run.

Precautions during a Run

  • For people who like to go for trail-runs, trail running shoes with extra protection can be a great buy. Not only these shoes have extra protection, they also provide immense comfort to the feet when you are treading through a tough trail comprising of rocky and water-logged paths.
  • Always dress for the weather. If it is snowing outside, go for a layered ensemble. Invest in warm base layers with moisture wicking attributes and a quality lightweight running jacket. When it is raining, do not go outside without a raincoat and appropriate running shoes.
  • You should never ignore pain in your feet and legs. Pain is a warning sign that something is not right with the body. If you will continue to run while you are in pain, you are likely to injure yourself gravely. Take a few days off and wait till the pain subsides before continuing running.

After Completing a Run

  • Never come to an immediate standstill after completing your run. Limber down by walking or jogging in order to allow your body the time to transition smoothly from a fast run to a stop. Cool down becomes even more important when the weather is extremely cold.
  • Just like you need to stretch before a run, stretching after a run is also very important. Stretching helps your body to cool down and goes a long way in protecting you from niggling injuries. Instead of dynamic stretching, you need to perform static stretching exercises after completing a run.
  • There is nothing more rejuvenating than a self-massage. You can invest in foam rollers or massage balls and use them for massaging your sore body. Learning about muscle-recovery after a running session and doing it yourself will greatly enhance your chances of staying injury-free.

For a healthy running season follow the tips provided and stay fit without worrying about injuries.