Nearly all injuries are due to doing either too much, too soon or not enough doing enough warm-up for the demands of your main session.
5 ways of Preventing Running Injuries
1. Cross Train with Strength Training
Running isn’t just about running. You have to build a strong foundation to make sure that those legs can carry you through the distance, and avoid knee and hip injury in the process.
2. Rest and Recovery
As the saying goes: “Rest is part of the training” You can only progress if you give yourself time to recover so that the body can rebuild itself
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3. Wear the right shoes
No two people have exactly the same foot; however, manufacturers have divided shoes into three different categories: Cushioning, Stability, and Motion Control. Within these three categories, there can be a lot of variation, but it is a good base guide to start with.
Read our guide on choosing the right running shoe: https://myrunningaddiction.com/2020/01/06/how-to-choosing-the-right-running-shoe/
Our Running Shoe recommendations
- Asics Gel-Kayano 26 Running: https://amzn.to/2HW6jRu
- HOKA ONE ONE Men’s Clifton 5: https://amzn.to/2VhiL6q
- Saucony Cohesion 10: https://amzn.to/32B4raF
4. Keep Hydrated
Keeping the body hydrated during the race ensure that you are in ultimate peak performance. Drink lots of water to keep yourself from dehydration and remember to take in protein and carbs based snack post-run to replenish your glycogen levels
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5. Program your training
Following a realistic plan will help you improve faster than simply winging it. Realistic might mean not pushing yourself too fast, too soon and risking overtraining
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In Short: Stick to the 10% rule, spend at least 10 minutes on your warm-up and cool down, include weight-training sessions to support your running programme. Most importantly, if you have a pre-existing condition, get your doctors advice before you get training seriously.
Run Safe, Run Happy.