How To Avoid Running Injuries

It is widely known that running is the best fast burner. This fact draws millions to the activity. Some do it recreationally while others get more serious after a while, going races and adventure runs. The drive to lose excess weight becomes a quest to chase faster times at different distances. This is certainly a worthwhile pursuit that can lead to greater confidence, discipline, serenity, fitness and health. However, it can also lead to the development of injuries if one is not careful. Running is a high impact sport that can be brutal on the body. Avoid problems by being sensible about training.

Train at Your Current Level

Lots of people start to train because they got inspired by someone they know. It could be a relative, a friend, a celebrity, an athlete, and so forth. They see these awesome individuals who are doing well by their standards and wish to emulate what they see. Often, they would also emulate their training strategies. This is a mistake since what they see is the load of an experienced individual. A beginner would break if they did the same thing right away. You should always train at your current level of fitness and progress gradually as your body adapts.

Don’t Do Too Much Intensity

The push to burn fat can make people do too much for their own good. While you do have to increase the load to continue getting improvements, you will have to temper them to what your body can actually handle. Try increasing the weekly mileage by no more than 10% per week. Keep it slow and steady. Your heart rate should stay low with no huffing and puffing. You will get faster naturally without having to force it. Don’t be tempted to do too much speedwork. Beginners should not even try to sprint right away as this increases the risk of injury.

Lift and Cross-train

Yes, running is the best fat burner, but you don’t have to do it all the time. Neither is it advisable. You should try to do other things to work on different muscles groups — the ones that running doesn’t hit all that much. Lifting weights is highly recommended especially for your arms and core. These will balance you out in terms of your physique and overall strength. You will look and feel much better. Your running form will improve as well. Instead of slouching late in a race due to tiredness, you will still glide like a gazelle in photos. You can also crosstrain with cycling and swimming during your active rest days.

Rest When You Need to

Some rest days are meant to be actual rest days. This means no active recovery while riding a bike with friends or doing some laps on the pool. You shouldn’t be hiking in the mountains or being on your feet all day shopping. Put your feet up and try to get as much sleep as possible. Enjoy your downtime and understand that it is as much a part of your training as pounding the pavement.