Most running injuries are overuse-related, which occurs when runners push themselves too hard.
Thankfully, there are several habits you can practice to help keep yourself injury-free. These include stretching before and after runs, drinking plenty of water, and eating a balanced diet.
Stretch Before and After Your Runs
Stretching is an integral part of keeping your body injury-free. It improves mobility, allows joints to move through their full range of motion, and may help prevent muscle soreness after running.
Stretches can be divided into two categories: static and dynamic. Static stretching typically involves moving a joint as far as it comfortably accommodates, then holding it for 30 seconds or more.
Dynamic stretches, on the other hand, are controlled movements designed to activate and warm up muscles. Examples include walking lunges, heel-to-sky pulses, and leg swings.
According to SELF, a pre-run stretching routine can improve performance and help avoid injuries. It doesn’t have to be long-term either: Even just 3-5 minutes of stretching each morning can make a huge difference! Consider visiting a physical therapy clinic if you need professional help with your stretching routine.
Drink Plenty of Water
Drinking plenty of water helps keep your body hydrated, flushes toxins out, transports nutrients into cells, and regulates body temperature.
Dehydration can have serious repercussions, such as diminished performance and an increased risk of injury. It’s difficult to know if you are properly hydrated, so pay attention when your body signals that more fluids are necessary.
Your body expends approximately 60% water through breathing, sweating, urination, and other bodily functions. The amount of water necessary daily depends on several factors, such as your health status, climate conditions, and exercise intensity.
Health experts suggest drinking eight 8-ounce glasses of water daily, commonly called the “8×8” rule. However, this may not be enough for everyone, so experiment with what amount works best for you to find optimal hydration throughout your day.
Eat a Well-balanced Diet
One of the best ways to prevent injuries is to eat a balanced diet. Eating items from all five food groups—fruits, vegetables, whole grains, protein, and dairy—provides your body with essential nutrients for good health.
A nutritious diet should also include plenty of water. Hydration is key when running and can help prevent common injuries.
A nutritious diet should include a wide selection of fruits and vegetables, whole grains, and lean proteins. These foods are packed with fiber and B vitamins and are low in fat for sustained energy levels.
Get Enough Sleep
Sleep is an integral component of running recovery. It aids the body in repairing microdamage caused by exercise, such as muscle protein breakdown. Sleep plays an integral role in optimizing performance and injury prevention during strenuous activity.
Experts recommend adults get seven to eight hours of sleep each night. However, it’s essential to remember that everyone’s needs vary, so a good night’s rest doesn’t just depend on the number of hours slept but also on its quality.
You may experience fatigue and grogginess throughout the day when you don’t get enough sleep. Additionally, you could have trouble focusing and remembering important information.
Strength Train
Strength training helps runners remain injury-free by strengthening the muscles they use while running and fortifying joints that support their body while they move. This may reduce the chance of injuries due to overuse.
Lifting weights or performing exercises that require significant effort (like farmer’s carries) can strengthen muscles. A beginner should train twice or thrice weekly for at least 12 repetitions before increasing the weight.
Cross-training is an excellent way to build endurance and muscle mass and enhance running speed by improving power generation and shock absorption. For those who need specialized care, consider mobile physical therapy.
If you’re experiencing back pain or sciatica, it’s essential to seek professional help. Get in touch with Direct Orthopedic Therapy and schedule an appointment with our team of specialists. You can contact us for more information.
