Most people agree that running is one of the best exercises out there. It’s great for the heart and lungs, it helps you get slim in a hurry, and it even helps you sleep better at night. However, running isn’t without its risks. Despite the risks, with a few simple steps, you can make sure that you can get the most possible benefit while minimizing your chances of suffering any injuries or setbacks. That way you’ll stay off the sidelines and stay in the game.
The first consideration is to make sure you spend plenty of time stretching both before and after every single run. Many people enjoy running simply because it’s quick, and you can fit it in during an otherwise busy day, but neglect to take into consideration the importance of stretching. Stretching will keep you limber during the run, will keep you from getting cramps and tight muscles after the run, and will also help prevent injuries. Tight muscles connected to tight tendons are much more likely to sprain that those that are loose and limber.
Another point to consider is over training. Rest is just as important as exercise when it comes to physical fitness. There’s no need to run ten miles every day at a five minute pace. Take some slow days, take some days off, or save the full throttle runs for the 10Ks on the weekends. One muscle pull or misplaced step can keep you from running for several weeks, so make sure to take it slow. The time you take off will help you to run further and faster when you do run.
Shoes are also very important. The right pair of shoes, with the right cushioning is vital to staying injury free. Even if you have the perfect shoe, it’s important to get new ones when the time is right. Running with an old pair of shoes is exposing your joints to excessive shock that can be harmful in the long run. Make sure to get new shoes frequently, every six months or so if you’re putting in some serious miles. Many people like to buy several pairs at once, to make it easier.
Traffic is another consideration. Many people live in cities and don’t have easy access to trails or other places where cars aren’t everywhere. Consider getting some reflective material for your shirt, especially if you run late at night or early in the morning. Getting hit by a car will certainly take you out of the game for a while.
Although these ideas may seem simple and obvious, it’s easy to forget them. By practicing them on a regular basis, you’ll have a much better chance to enjoy all the benefits that running provides.
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