Many people are hesitant to start running because they are afraid of injuring themselves. The good news is that most running injuries are preventable. Follow these tips to stay healthy and comfortable.
- Have the right running shoe . Make sure your shoes are not worn too much and that you have the correct model for your type of foot and run. A bad shoe can make an existing problem worse, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning can also lead to injury. Go to a specialist racing store to meet an expert who will guide you through buy a pair of shoes made for your foot, and replace your running shoes every 500-600km.
- Avoid “too much” . Many jogging injuries are the results of overtraining: too much intensity, too much mileage, too early. It’s important to have a gradual approach when it comes to increasing the miles or intensity in your workout. Don’t increase your weekly mileage by more than 10% per week. If you are increasing your speed, do not do a large increase in distance for the same length of time.
- Do regular strength training . Some running injuries, especially knee and hip problems, are caused by a lack of muscle strength. Doing lower body exercises once or twice a week can reduce the risk of injury.
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