Guest Post by Vincent West
Many people consider running a light sport that just about anyone can do. However, this couldn’t be further from the truth. Whether you are training for a marathon or simply enjoy a casual jog in your spare time, it’s important to remember that this activity needs to follow some fitness rules as well. After all, you wouldn’t want to experience any fractures or muscle tears.
Everyone knows that sports injuries are most common among people who don’t abide by the proper warmup and cooldown instructions. Still, there is a lot more to it than that. If you want to achieve visible results, you need to be aware of some factors. Here are three handy tips on how to avoid post-running wounds regardless of the intensity of your routine.
1. Wear the Right Shoes
In the case of work boots, specialty website WorkBootCritic emphasizes the existence of an abundance of makes and models. This makes choosing one single pair harder than it ever was before, and it is even more true in the case of running shoes. Because sporty attire is incredibly trendy right now, brands such as Nike, Asics, or New Balance have become incredibly coveted.
This led them to produce a diverse assortment of sneakers and athletic footwear to suit every need, taste, and preference. And while this is certainly important in terms of progress, it can also be a huge drawback when trying to shop for the right shoes. To ensure that you make the right choice, you need to consider your gait, or running style.
Pick up an old pair of sneakers and analyze their wear and tear. Are you inclined to overpronate or supinate when stepping, or is your pace neutral? There are special alternatives within every single line that will cater to these needs. In addition, if you want to optimize an older pair, you can always try prescription or drugstore-brand orthotics.
2. Train and Stretch
Regardless of whether you’re a beginner in the field or a professional marathon athlete, you need to be informed of the importance of prehab. Instead of having to undergo painful and strenuous accident recovery periods, it’s best to try your best to always be prepared from a physical point of view so that complications are averted.
As explained by Commonwealth Games medalist and Olympic marathon runner Liz Yelling in an article for The Guardian, injury prevention is as important as training hard to meet your goals. Therefore, you should spend at least 15 minutes stretching after each run so that your muscles have time to unwind and recover. When you look at the bigger picture, it’s a small price to pay.
Furthermore, any professional runner should engage in a tailored exercise routine that targets their weaknesses. This is another thing that Liz Yelling recommends and has applied in her own life. She also suggests getting regular massages to alleviate soreness and attending a medical checkup every now and then to make sure everything is in order.
3. Mind Your Posture
Running as a physical activity is prone to a variety of discussions, as is any other field you might think of. When it comes to the appropriate way to move, some experts suggest that there is a universally beneficial manner. On the opposite end of the spectrum, others strongly maintain that this is something that is individual to every single sportsperson.
Although there is much debate in the athletic world still regarding this topic, maintaining an adequate posture and having a proper stride lowers the risk of injury among runners. Thus, you should keep your back and upper torso straight and refrain from arching the shoulders. What is more, your head should be positioned directly over your shoulders for correct alignment.
In this way, you will prevent any additional stress from being shifted onto the knees and the spine. This prevents further complications in the long run. In addition, your arms should move naturally forward and backward alongside the body, as it improves balance and perfects your stride. Your elbows should be bent at a 90-degree angle, thus allowing the arms to move freely.
Both professional marathon runners and enthusiast joggers need to pay attention to a few things in order to prevent injuries. First of all, choosing the right footwear makes all the difference in the world. Depending on your style and gait, you have plenty of options. Additional resources such as orthotics are also available, which is highly beneficial.
After you’ve got your equipment all figured out, it’s time to train. Pinpoint the weak spots and work them diligently. This will strengthen your overall performance and prevent fatigue. Always remember to stretch after a run to give your muscles some time to recover and mind your posture. There’s nothing worse for the body than being out of alignment.
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 to buy from our online shop.
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.