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How to Prevent Running Injuries
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When you first start running, it's good to
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How to Prevent Running Injuries
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Hi I'm Michele and today for About.com we are going to talk about how to prevent running injuries.
First, get medical clearance: make sure before you start running you get medical clearance first -- see your MD. Be checked for breathing, blood pressure and other vitals to make sure it's safe for you to start exercising.Next, get proper running gear. Shoes are the most important, you should be fitted at a specialty runner store to get the right size, shape and model. You need to get the right shoes for your foot type and running gait. After you get medical clearance and the right shoes, you can then start to train properly.One of the most common mistakes runners make is they go out too far, too long and run too fast. Build up slowly and remember to get plenty of rest in between workouts. When you first start running, it's good to run every other day, so you have a day off in between runs to give your muscles and joints a break. Regular strength training also helps prevent injuries, since many running injuries are caused by muscle weakness or imbalance. Even 15-20 minutes of weight training or body weight exercises two or three times a week can make a huge difference. (Note: Studies have shown stretching does not prevent running injuries.)And finally always be aware of your surroundings when running. If you listen to a music player, keep it on low volume, you still need to hear what is going on around you. Watch for cars and always obey traffic signals. Watch your running surface. Look out for roots, rocks and ruts. This can cause you to fall and result in injury.Now here's a tip that most people don't think about. Get your feet examined by a podiatrist or medical doctor. They can analyze your feet and correct any bio-malfunctions that are apparent. A sore hip after running might just be caused by your foot. And that is how to prevent running injuries.Thank you for watching, and for more information, visit us on the web at About.com.
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