Here are some more tips you can follow to avoid running injuries:
1. Wear The Right Running Shoes. The first and foremost piece of gear that every runner should focus on is a good pair of running shoes. The right shoes can make a world of difference in terms of support, cushioning, and stability. It’s important to find a pair that fits well and is appropriate for our foot type and running gait. We should consider visiting a specialty running store to get expert advice and find the perfect fit according to our foot type.
2. Build Strength And Stability. By targeting and correcting muscle weaknesses and imbalances, we can significantly reduce the risk of injuries and enhance our performance. Identifying any imbalances in our running form is a crucial first step. To gain a better understanding of our specific needs, it can be helpful to consult a running coach or physical therapist. These professionals can provide valuable guidance on exercises and drills that will help correct imbalances and strengthen the necessary muscle groups.
3. Improve Flexibility And Mobility. Incorporating stretching routines and mobility exercises into our training routine can help address these issues. Dynamic stretching before our run helps to warm up our muscles and increase their flexibility. Incorporating exercises that target specific areas prone to tightness, such as the hips, hamstrings, and calves can further enhance our overall flexibility and mobility. Regular foam rolling or self-massage sessions can be highly effective in releasing muscle tension and improving flexibility. To perform some good body stretches late in the day, after daily runs will release muscle tightness and soreness.
4. Gradually Increase Your Kilometres. By gradually increasing our running distance, we allow our body to adapt to deep changes in distance and intensity. A general rule is to increase our kilometres by no more than 10% each week. This not only reduces the risk of injury but also allows our muscles, tendons, and ligaments to strengthen and become more resilient over time. We should start by adding 2-4kms to our weekly kilometres. If we start to feel any pain or discomfort, it’s important to give ourself more time to adjust before pushing further.
5. Listen To Your Body. As we gradually increase our distance, we should pay attention to any warning signs from our body. If we experience persistent pain, decreased range of motion, or any other unusual symptoms, it’s crucial to listen to our body and focus on some recovery, or seek medical advice if needed. Ignoring these warning signs can lead to more serious injuries and setbacks in our running journey.
6. Add Cross-Training To Your Routine. Cross-training involves engaging in different forms of exercise that complement running, such as swimming, cycling, or strength-training. By incorporating it into our routine, we can prevent overuse injuries, strengthen muscles that may be underdeveloped from running, and improve our overall fitness.
TOP RECOVERY TOOLS
Theragun Mini Handheld Massage Gun
This Theragun Mini Handheld Massage Gun offers all the benefits of handheld massage therapy in a convenient pocket-size. Massage guns can help increase blood flow to the muscles, reducing recovery time and accelerating muscle repair. By incorporating regular massage into our routine, we can experience faster recovery and a quicker return to our running routine. This mini massage gun is portable and compact, yet very powerful, and is ultra-quiet.
Trigger Point Grid Foam Roller
Many runners, especially myself, swear by foam rollers, which are cylindrical foam pieces. Using our own body weight and a foam roller, we can perform a self-massage that offers similar benefits as deep-tissue massage such as stretching muscles and tendons, decreasing muscle tension, breaking up trigger points, soothing tight fascia, and increasing blood flow and circulation to the soft tissues. Foam rollers are a convenient, less expensive alternative to professional massages. They’re especially helpful for runners who are prone to ITB Syndrome and tight calves or hamstrings.
Reusable Hot & Cold Therapy Gel Pack
Whether it’s recommended to use cold or heat on a knee injury, we can use this therapy gel pack to meet our needs. It’s an all-in-one wrap that provides firm compression support along with relieving hot and cold therapy. The smart design allows the hot and cold packs to be adjusted anywhere through the wrap to provide comfortable relief. The gel pack is reusable and can be freezable while still remaining soft or heated in the microwave. It’s perfect for all body parts including knees, arms, thighs, feet, back, shoulder, neck, calves, shins, and hips.
Kinesiology Therapeutic Tape- KT Tape
Kinesiology Therapeutic Tape (KT Tape) is used by athletes at every level from every major sport for sore muscle pain and common injuries such as shin splints, runner’s knee, Achilles tendonitis and more. The tape moves with our body without restricting movement and can be worn up to a few days per application.
Gurney Goo & Body Glide Anti-Chafing
Gurney Goo & Body Glide are a lubricant that’s designed to prevent blisters and chafing in vulnerable areas, such as our feet, inner thighs, sports bra lines and underarms. It comes in a stick or gel and is applied like a deodorant, leaving no sticky, oily or powdery mess.
Massage balls can help reduce tension and increase circulation and mini massage balls are perfect to use on our back, feet, glutes or anywhere we feel tension. You can use them to relax sore and strained muscles after hard workouts and long runs.
CEP Compression Socks
CEP Compression socks can provide targeted support to our muscles, improve circulation, and reduce muscle fatigue. They can also help with muscle recovery, making them a worthwhile investment for runners of all levels. The CEP socks are my addiction.
To Support Great Strong Runs, Avoid Injuries Or Muscle Pain, Focus On Best Running Shoes, Muscles Strength Exercises, Good Warm Ups, Muscles Recovery, And Muscles Support To Keep Running With No Pain!