How to start running and not hurt yourself?

Running is one of the simplest and most effective workouts that you can follow to ensure your overall health and wellbeing. While you are running, it is also important to have a clear understanding on how not to hurt yourself.

There are some effective techniques that you can follow when you are running to refrain from encountering injuries. Here is a list of few such techniques that you can follow. Make sure that you stick to these and get all the benefits that are associated with running.

Engage with glute strengthening workouts

All the people who prefer to run and ensure their fitness must think about engaging with glute strengthening workouts. As a runner, it is important for you to be equipped with strong glute muscles. They can deliver a safer running experience to you without facing any injuries. They can provide you with power and stability that is needed for running as well.

You can consider running as a single leg sport. That’s because you are taking off one of your legs in order to land the other leg. Due to the same reason, it is vital for you to maintain a good dynamic balance in each of your legs. Then you can easily prevent the possibilities that exist for an injury to take place. This is where the glute muscles would contribute heavily towards your fitness.

When your glute muscles are weak, there is a possibility for the knee to collapse inward. This can eventually lead you towards knee injuries. There are numerous workouts that you can follow to strengthen the glute muscles. Clamshells, single leg bridges and squats are excellent workouts out of them.

Build up the mileage slowly along with time

You shouldn’t run for 5 miles on the very first day that you start running. This can expose you to a massive risk of being injured. Instead, you need to make sure that you are building up your mileage slowly along with time.

Doing too much too soon is never recommended for the people who run. That’s because there is a massive increase in the intensity that your body will have to experience all of a sudden. Therefore, you are more vulnerable towards getting overtraining injuries. In order to overcome the negative consequences associated with it, you need to make sure that you are properly balancing all the runs that you do along with the hip strengthening workouts and the low impact core workouts. Then you will be able to prepare your body for longer runs. Once your body is ready, you will be able to go ahead with that 5 mile run.

Develop the core strength

It is important for all the runners to have a developed core strength. If you don’t have this, you are encouraged to pay special attention towards developing your core strength. When you have a developed core strength, you will get all the support that is needed to enhance your stability. Along with that, you will be able to keep your body properly balanced as well. It is a great method available to keep the body upright as well. Along with that, you can easily reduce the chances associated with knee related injuries that you can get while you run.

Numerous techniques are available for you to develop your core strength. Forward planks is an excellent workout out of them. You can combine forward planks along with dead bugs, leg extensions, and side planks, so that you can end up with securing maximum returns at the end of the day. When you are engaging with these workouts, it is important to be mindful not to rush through the things. Instead, you need to keep on moving forward at a slow pace. You should also remain intentional while you are engaging with the workouts. Then you will be able to fully engage every single core muscle that you have in your body in an effective manner.

Locate the best running shoes

In order to go for a perfect run, you need to make sure that you are equipped with the best running shoes that are available in the market. That’s because running shoes are designed to deliver an excellent support to you with reducing the chances associated with you encountering an injury.

One of the biggest mistakes that people do at the time of purchasing running shoes is that they tend to give priority towards the looks. Looks does matter, but you need to make sure that you are giving priority to the performance offered by the running shoes that you purchase. In other words, you should carefully examine the nature of impact that the running shoes create on your body while you are running. Then you will be able to locate the best running shoes that can complement your runs. If you can stick to those running shoes, you will get all the support needed to refrain from facing injuries.

Stretch after a run

After you go for a run, you need to come up with the habit to stretch yourself. When you are running, the muscles that you have in the body are subjected to continuous shortening and lengthening. In case if the muscles are too tight, you will have to experience unwanted pain. Or else, they are in a position to limit the ideal joint mobility that you can experience. The chances associated with this to happen will increase when you are spending a considerable amount of time on running.

However, you don’t need to worry too much about it because you will be able to assist your body to recover fast. All you have to do is to stretch your body after a run.

Final words

Make sure that you keep these tips in your mind when running. Then you can start experiencing all the benefits that running can send on your way, while refraining from the injuries.

Travis Ashley

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