Many athletes and runners suffer from pains and injury due to running. While there is no way to prevent pains and injuries, there are steps you can take to minimize the chances of you suffering a injury from running and to greatly reduce your pain you may be experiencing from running. Read on for tips on how to prevent running pains and injuries.
It's important that you have a strong foundation and this starts with your feet and ankles. You need to have strong, flexible ankles and feet to withstand the pounding and rigors of running. You should perform calf raises, toe crunches, and use a band to exercise your ankle and move it around through it's range of motion under resistance. Make sure you are taking care of your feet and handle things like blisters and sprains properly. If you injure your foot or ankle then you will won't be able to run or you will have a tough time running or participating in an athletic event. So make your feet and ankles a priority in your training regimen.
Be sure you stretch properly and make sure you are warmed up before you run. Make sure you have built up a light sweat and that your muscles and ligaments feel loose before you start running.
It also important to get rest while you are running. Consider active recovery which can be walking to help you run more efficiently and cut down on fatigue. This can be walking or stretching your muscles out when you are resting in between a running workout.
Weight training is important to help you body withstand the rigors of running, especially if you run more than one mile at a time. Focus on exercises that build strength and power in your lower body like squats, lunges, back hyperextensions, and leg presses. For your upper body, focus on exercises like the bench press, pull ups, military presses, and dumbbell exercises.
Make sure you have the proper footwear when you are running. This is important! Be sure to have the proper foot insoles based on your foot arch and that you don't go for a pair of cheap running shoes. You get what you pay for. I would personally spend a little more money on a pair of running shoes, especially if you are a serious runner. There's a reason that most top of the line shoes by brands like Nike, Aasic, New Balance, and Puma cost over a $100.
Practice proper running technique. This will help you run more efficienctly and cut down on the chances of you overcompensating for a muscle or area. Proper running technique will also help you aleviate pain and aches associated with running too! A good website to learn the proper technique to run is www.stack.com. Focus on keeping your knees high and running on the balls of your feet. Also, its important for you to relax your body when running and to pump your elbows when running.
Stretch Stretch Stretch. I cannot preach this enough. You must work on flexibility daily and work on improving it. Focus on areas that are more prone to getting tight due to running. This means devoting a lot of flexibility and stretching work to your hamstrings, quadriceps, calves, hip flexors, lower back, and shoulders. If you have a body part that is extremely tight, then focus on that muscle group too! This will help eliminate running pains and help you avoid injury.
In conclusion, if you implement these tips then you will become a better runer and you will avoid running pains and injuries. Good Luck!