Running has become a way of life for many people today, and both professionals and amateurs are taking advantage of the positive impact of this activity on their physical and emotional well-being.
In this article, we will give you 8 tips for running properly, whether you are starting from scratch or want to resume physical activity. Not only will we tell you how to run correctly to avoid injuries, but these suggestions will also serve as a guide for getting back into running after a period of recovery from previous injuries.
Why is it important to run with proper technique?
The benefits of running for 30 minutes a day include reducing cholesterol levels, preventing arthritis, strengthening the knees, weight loss, reducing the risk of cardiovascular diseases, reducing stress, depression, and anxiety, among many others.
As you can see, the benefits that running can provide to your health are numerous. However, running with improper technique and neglecting the key steps before, during, and after exercise can lead to the injuries you are trying to prevent.
The most common injuries in runners occur mainly in the knees, followed by the ankles, feet, shins, hips, calves, and Achilles tendon. This can lead to a painful situation that will require at least medical treatment and a few weeks of rest.
With these 8 tips for running properly, you will be prepared to say NO to running injuries:
Never forget to warm up and stretch
Although this point is more than obvious, it must be admitted that very few people take the time to warm up and stretch before starting the physical activity. 5 or 10 minutes of stretching and warm-up are sufficient to activate circulation, warm up, and prevent your muscles, tendons, and ligaments from getting injured.
Gradually increase intensity
It is normal (especially for beginner runners) to want to run a marathon on the first day of starting the activity; however, it is important to understand how our body works to avoid overloading it. Gradually increasing the intensity of your pace is ideal. This way, your body will adapt to the new exercise until your running time becomes longer and you experience less fatigue.
Hydration is crucial
Just as excessive water intake is harmful, the lack of this vital fluid is also extremely damaging. It is important to find a balance that allows you to maintain good hydration before, during, and after running. Take small sips of water when you feel thirsty; there is no need to consume sports drinks if you are not a professional runner.
Choose the right shoes
Shoes are the main equipment for runners, and the type of footwear you use will directly influence your performance when running. To ensure that the shoes are perfect for you, they must meet the following requirements: good cushioning, flexibility, fit your foot type (pronator, supinator, or neutral), and have great adaptability to different types of terrain.
Evaluate the use of special gear
Clear your doubts by talking to an orthopedic specialist about using compression socks, sports insoles, knee braces, ankle braces, etc. These can help reduce impact and prevent muscle tears.
Get enough rest
In these tips for running properly, we cannot forget the importance of rest. Getting a good night’s sleep not only provides you with much more energy for running the next day but also helps your muscles assimilate the training optimally, avoiding overloading and other associated injuries.
Pay attention to your body
It’s okay to run every day; however, there will be days when you feel more tired than usual or experience some physical discomfort. To some extent, this is completely understandable. But be careful! Exhaustion should never be synonymous with pain. If this were to happen, you need to interpret the signals your body is sending before ending up with an annoying injury.
Learn running techniques
Improving in running and avoiding injuries is possible if you implement running techniques. This is the last of our tips for running properly, so pay close attention! To progress and have good performance when running, you should:
Avoid letting your heel be the first part of the foot to make contact with the ground.
Avoid taking long strides while running; your foot strike should be smooth, firm, and noiseless.
Maintain good posture.
Relax your hands and shoulders.
Utilize the force of gravity to your advantage.
Injuries that can occur from running incorrectly
People who don’t know how to run properly are prone to getting injured sooner or later. Some of the most common problems in runners are:
Muscle fiber tears.
Contractures.
Sprains.
Twists.
Cramps.
Plantar fasciitis.
Tendon inflammation.
Joint injuries.
