Running and jogging - 4 days to prevent injury
At some point in their lives, one out of every three recreational runners will suffer a running-related injury. The lower leg accounts for roughly three out of every four running-related injuries. The knee, ankle, shin, and foot are all common locations.
Running does carry the risk of injury, but most injuries can be avoided by following some simple guidelines such as warming up, wearing appropriate clothing, and not pushing yourself too hard.
Avoid running yourself into an injury by knowing how to reduce risk before setting out.
IMPROVE YOUR BODY STRENGTH.
Strength training strengthens the muscles in your legs and feet, making landings more stable and push-offs more powerful. Your body will be better able to withstand the demands of running if you have a solid, strong foundation. The core and glutes are two key areas to concentrate on.
WARM UP AND STRETCH BEFORE AND AFTER EVERY RUN
It's an age-old rule, but before going for a run, runners should always loosen up their muscles. Warm up with a few short dynamic stretches beforehand. These are movements that go through a full range of motion to prepare your muscles, ligaments, and joints for running. Dynamic stretching can help with agility, speed, and acceleration in addition to reducing muscle stiffness.
CHANGE UP YOUR STYLE OF RUNNING
Learn the advantages of various running styles to become a better all-around runner. You're strengthening your lower legs on a hilly run one day, and improving your balance on a scenic trail run the next.
RUN AWAY FROM AN INJURY
Major injuries can begin as minor ones, the kind you can get away with but shouldn't. You'll be the best judge of your own body, so keep an eye out for signs of injury that aren't just fatigue. Are you familiar with the distinctions between repetitive and traumatic injuries, as well as the most common running injuries? Every injury necessitates special care and time to heal; it's far preferable to recover and return strong. Rather than pushing through the pain, stop and consult with a doctor.
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