6 golden rules of injury prevention when running
Injury is awful. It gets in the way of your training and your goals. Finding yourself laid up on the couch for a week hurts your progress and can lead to frustration. Check out these tips to avoid running injuries and stay on track.
Know your limits – The fastest way to injure yourself is to overtrain. Don’t overcommit, channel your enthusiasm into designing a steady training program. Everyone has their limit – if you’re looking to increase speed or distance, do it in small increments over time.
Listen to your body – If it hurts, stop. It sounds simple enough but it’s true. Never force yourself to run on a developing injury, you’ll only make it worse and slow your recovery down. It’s always better to take one rest day than to set yourself back by a week or more.
Use strength training – Diversify your workouts. Strength training and cross over workouts help the whole body stabilise and adapt better to increased running workloads. Focus on the core muscles to help stability and gait, and the hips for strength and fluidity.
RICE works – If you do catch a niggle starting to occur, hit it with the old Rest Ice Compression Elevation routine. The sooner you treat a sore muscle with some rest and cool compression, the faster it will heal up and you’ll be back in action.
Space out the races – Injuries are commonly found in runners who max out in races spaced too closely together. Don’t try and stack races on top of each other. It should be an effort to get across that finish line, so let your body have some time to heal before pushing it any further. Recovery runs are good here.
Stretch it out – Too many runners fail to stretch their legs out after a run, causing strain over time. Before and after every run, take 5 minutes to stretch out tight or tired muscles. Warming them up will make sure they’re switched on for running. Don’t forget to loosen your joints a bit too – they take up the strain
About Enertor Advanced Technology Insoles
Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.
Enertor insoles are available online HERE .
Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site