How To Avoid Running Overuse Injuries?

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Personal/Fitness Training Blog

It’s quite common for runners to overdo it. In fact, up to 70% of people who love running to develop injuries each and every single year. They most take place because of a training error. You may run too far, too fast, or – alternatively – too soon after an injury. As a runner, it’s very important to take care of your body to avoid injuries.

Preventing overuse running injuries is more about what you do when you’re not actively engaged in running. The critical time right before and after your run are key times that you need to take care of your body. However, most runners ignore this time and only run.

They’re missing a massive opportunity to remain healthy, run more as well as reach more of their goals. Consistency is fundamental to success in running, so injury prevention and consistent training should be a focus of your training.

Types Of Running Injuries

There are two main types of running injury – ‘acute’ as well as ‘chronic’. Acute injuries are those where you are able to pinpoint when it occurred (e.g. an ankle sprain). Chronic injuries build up over a period of time and are far more common in runners owing to the repetitive nature of running, which amplifies initially minor problems. The good news is that it’s easier to predict and to avoid chronic injuries.

Path To Better Health

You are able to lower your risk of running injuries by doing the following:

  • Start slowly if you’re new to running. Alternate walking and running in order to ease into it.
  • Don’t boost your running mileage by more than 10% per week.
  • Don’t run more than 72 km per week. There is little evidence that running this much enhances your performance. In fact, it can enhance your risk of an overuse injury.
  • Don’t run on slanted or uneven surfaces. The best running surface is soft as well as flat ground.
  • Don’t “run through pain”. Pain is a signal that something is wrong. You shouldn’t overlook it.
  • If you experience pain when you run, rest for two to three days and use ice. Consult with your medical practitioner if the pain persists for one week.
  • Alternate hard running or training days with easy days.
  • Change your running shoes every 500 miles. At this distance, shoes can no longer absorb the shock of running.

Self-Massage: Learn To Love It

Muscle soreness, as well as tightness after a long run or workout, are common (and of course, desirable). Occasionally it can be helpful for some self-massage – or a professional massage if you are able to afford one – to assist with speeding the recovery process.

The fancy term is “myofascial release” which simply means massage. It can assist with loosening tight muscles, encourage healing blood circulation, and break up scar tissue as well as soft tissue adhesions. If you experience any trigger points in your legs (which are particularly tight and tender to the touch), massage can assist to release that tight spot.

You are able to perform self-massage on yourself – prior to you run – as part of your warm-up. Just make sure that you keep the pressure lighter than usual so you don’t make yourself sore. After you run, you can be a little more aggressive.

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