We all know that running is a fun exercise and a good way to stay in shape. However, this is a high-impact sport, that is, when you run, your lower extremities have a lot of pressure, which can lead to significant injuries.
Whenever we practice a sport, we are exposed to receiving an injury, but with the right knowledge we can reduce the risk of this happening. So, to avoid any kind of injury, we want to give you some basic tips so that you can keep running without problems. Let's get started!
Do a proper warm-up
Before running you need to do some warm-up exercises. These exercises are intended to prepare the body physically and mentally for the activity you are going to do. You should include in your routine some cardiovascular exercise, stretching, and some specific exercises for running.
Work on your technique
In addition to physical preparation, mastering the technique is very important to avoid any type of injury. To run correctly you need to lean the body slightly forward, lift and bend the knee, not take too long strides, among other things. Having good technique takes time, but it is the difference between running like a pro or not.
Listen to your body
If you feel any kind of pain, it is important that you stop for a moment. Pain can be indicative of a potential injury, and if you ignore it, this can result in a much more serious injury. Make sure to get proper rest when needed and never strain the body when it has no more energy.
Follow the 10% rule
When we start running it is normal to want to increase the distance we run. For this, it is best to follow the 10% rule, which establishes that the distance traveled should not be increased by more than 10% compared to the previous week of training. It may seem like little, but in this way the body can better adapt to physical activity and avoid injury.