One of the most popular exercises in the world is most definitely running. Millions and millions of people run every day, covering miles and miles of roads. It is no surprise that running is so popular – it is fairly simple to learn the proper technique, you can do it anywhere and the only thing you need is a good pair of running shoes.
However, there is a dark side of running – more than half of all runners experience some kind of injury every year! Some experts even claim that 75 percent of all runners get injured once a year. Some survey has shown that 9 out of 10 beginner runners have experienced some kind of injury in the first few weeks since starting actively running. But, the good news is that at least 80 percent of all these injuries can be avoided by avoiding some mistakes and doing a few things before, during or after your runs:
- Experts say that every run should consist of three different things – warm up, the rung itself and some short strength exercises after running. Warm up should last from 5 to 10 minutes, during which you should do some stretches that improve your motion, get your heart rate up and increase your body temperature – warm up is especially important if you have previously been in resting state for a few hours (like sitting in office). The part with running is something you got covered, but strength workouts after running is something that not many people do. First thing you need to know is that this is not a standard strength exercising routine – it consists of few bodyweight exercises known to help runners. These exercises are squats, push-ups, side planks, lunges, hip hikes and deadlifts. Try to do each exercises in multiple series – try to rotate all exercises during a 10-minute interval.
- A lot of people suffer injury when they run much more than they should have. You can easily prevent this by simply knowing how much is the mileage that you are actually comfortable running. This can be really easy to determine – just do a few runs at the same pace and see how much you can run without tiring. Try to use that as your standard mileage and if you want to increase it – do it slowly!
- Running is not an easy exercise – which is something that every person who has ever tried running found out. It requires both dedication and patience to get it right. Dedication to working out and finding the right form, while patience is needed for you to increase mileage and the pace. A lot of injuries could be prevented if people simply knew how and when to increase both the speed and mileage. Patience is also needed for getting into the right form for running, since it needs some time for you to figure out what works best for you. Remember – don’t try to run too many miles in a short period – you could get seriously injured!