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How to Avoid Injuries While RunningBY: Eve | Category: Sports | Post Date: 2010-02-09
If you want to keep fit and healthy, one of the best and practical ways to do it is to start running. Yes, it is a good physical activity, it is free and you can do it on your own free time. However, you must start running in the proper way, meaning you must be aware of some basic helpful tips to guide you to avoid injuries. The common injuries in running include Achilles tendonitis, heel spurs, ankle sprain, calf and shin injuries, athlete's foot, knee and heel fractures, groin pain and other similar pain injuries. You can do some basic ways to prevent these injuries from happening to you. Firstly, don't ever forget to do stretching before you start to run and after you run. This sets the pace, and readies your body parts, muscles and joints to move accordingly as you run. You can start with the wall stretch which is good for the Achilles heel. Put one leg backward with your knee straight, while the other leg is placed forward with the knee bent. The leg with the straight knee is stretched for about 10 seconds to prepare the muscles for running. Alternate the legs and knees for a count of 10 times. You can also do some hamstring warm-ups such as bending your knee towards your chest one at a time alternately. You can also slightly bend your knees forward alternately. Then after these warm-up exercises, you can run in a slow pace first, then take it to a higher level slowly as you go along, taking care to watch where you are running. At times, the road or pavement may hamper your pace, so it is best to be aware when to do fast running or slow running when you have to. After running, do some more stretching to gradually tone down your muscles and joints. You must wear the appropriate running shoes. Your feet should be comfortable when running, make sure your soles protect the feet and would give the best off-pressure pain to your feet as well. Make sure to replace your running shoes regularly, as soon as you feel your feet become sore while running, and then it is time to get a new pair of running shoes. Professional runners change shoes regularly after 4 months of running since they know well enough that the shock absorption of their shoes have been worn out due to their high running mileage. Think that it is better to get new running shoes than paying a doctor to treat your feet injuries. If you are just a beginner, don't try to over exert yourself too much. You must start with a short distance and with a short running time. As you would be able to gauge yourself to run a longer distance and at a longer time, then do so if you really think you are prepared for it. But keep in mind to do so gradually, as it may take time for your body, most especially your feet to be in good form to withstand more running distance and time. You can avoid more injuries if you know your limits. If you are training as a runner, try not to over train yourself. You must make your body adjust to your schedule trainings. You should also keep in mind to set a pace that is good enough to gradually increase your running distance and time to help keep your body attuned to such routine. Remember to keep at least two days a week for your body to rest. You can gradually increase you running stamina to 10% weekly or gauge yourself well to know when you want to increase your running pace. Just remember to keep in tuned to what your body feels and set your mind to properly listen to it. Running is a physical activity that is good for everyone. But then, you still have to be careful about doing it. So the best way to start doing it is knowing how to make your body prepare for it and knowing basic information against running injuries. Article Source: http://www.writearticles.org About Author / Additional Info: Additional Articles: * God of 22nd century * Tips for Healthy and Sparkling White Teeth for a beautiful smile * Tubes Tied And Want More Children Now * Writing as an art for leisure * A Greener Way of Life | Living an environment friendly lifestyle Does this article violate or infringe on your copyright ? It is a violation of our terms for authors to submit content which they did not write and claim it as their own. If this article infringes on your copyrights, then use our Contact us form with the detailed proof of infringement along with the offending article's title, URL and writer name. If you do not hear back from us then contact us again in another 10 days. Thank you. Comments on this article: (0 comments so far) * Additional comments are now closed for this article *
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