Avoiding Running Injuries

As a runner, whether amateur or professional, whether exercising for fitness or training for long distance, the last thing you want is an injury. A high impact exercise, running is extremely good for fat loss, cardio workouts and getting those abs you've always dreamt of. However, it can also put a huge amount of strain on your legs, feet and knee's, leading to a number of conditions such as Shin Splints or Anterior Knee Pain. These can be extremely painful, debilitating to your running regime and highly frustrating. Bearing in mind a few simple things when training, the conscientious runner can help prevent these injuries from occurring, allowing their exercise to be long and fruitful.

Stretching

Whilst this may seem obvious many runners, especially those that do long distance, fail to cool down appropriately when finishing. Stretching is essential in keeping your muscles efficient and loose and the lack of a cool down is a fatal flaw in any runners program. Running as an exercise actually contracts and shortens your muscles rather than creating long and supple tissues as many would expect. Imagine doing no stretching; your muscles gradually get shorter and more contracted after each run and will eventually start to stunt your progress.

The correct stretching regime should involve all of your leg muscles at a minimum. Running also acts upon many tissues in your torso and neck for stability and core strength so remember to include these in your cool down. Ideal for those who worry about shin splints, kneel upon the floor with your feet face down and pointing away from you. Pull you bottom in and tighten your stomach before gently leaning back and holding for between ten and twenty seconds. This exercise will not only stretch and maintain shin muscles but also act upon your thighs.

Shoes

Another obvious aspect, but one many ignore due to expense, is the application of the correct running shoe. For runners doing large amounts of high impact training (i.e. running on surfaces such as treadmills and pavements) the correct shoe is paramount. Not only can these take the pressure off of your legs whilst training but they can also help correct any over pronation that your feet may have. Each step you take sends shock into the foot, up the leg, into the knee and so forth, imagine how many steps you take in an hour or even a two hour run. That is a lot of shock!

A running specialist will be able to fit the correct shoe for any individual. Most registered and practiced outlets will take time fitting you with a shoe for your running type and gait, taking into account any over pronation. Whilst the correct running shoes can be expensive, looking after your health should be priority, and once bought these shoes will last you between 350 and 550 miles.

Schedule

Enthusiastic runners have a habit of jumping in, feet first, to their training regime, without the proper thought of increasing slowly. Continually pushing your limits and building on distance is the natural progression for any runner, but pushing too soon can have dire consequences. Most runners new to the sport gradually build to a continuous thirty minute run before looking to run larger distances and this initial build up will help in your core stamina. Make sure that between your high impact training days you give your body days off, or include exercises such as swimming and cycling. Whilst mentally you may feel lazy, your body is working just as hard on these rest days, building new muscle and changing itself to adjust to your regime. Increasing distance, speed or simply running without rest days is the highest cause of running injuries.

Ice

Finally, something which many do not think of when it comes to muscle maintenance is the use of ice. Soaking in a hot bath and relaxing is ideal for refreshing sore and aching muscles. It increases the blood flow, taking harmful irritants and toxins away from the hard worked area's. However, it will go no way towards reducing natural inflammation brought on by training, and whilst it may seem to ease pain, this is only due to increased blood flow.

After extreme long distance runs, or even short ones if you have adequate time, use ice packs to cool area's such as the shins, knee's and thighs. Depending on your specific needs (you may be prone to shin splints, or perhaps tightness in the thigh area) use the ice accordingly. The coolness will not only ease any discomfort but also go a long way to decreasing inflammation which, caught early can reduce the occurance of injury. A warm bath later will then further help to flush toxins from the inflamed area.

Running can be a dream. The freedom and endorphin rush felt whilst exercising can invigorate the dullest of minds. It increases our health, building muscles and our cardio vascular system, adds to lung capacity and can go towards a content and peaceful mental state. Injuries are more than likely to occur at some stage for both the amateur and the professional, but by following a few easy tips and using common sense, we can help stop them in their tracks. Listen to your body, if it tells you to stop then stop, on the other hand, if it tells you to run, then run, enjoy and be injury free.