5 Smart Safety Tips for Running and Jogging
Both running and jogging are great ways to get exercise. If you’re worried about spending time in a gym these days or your simply prefer the fresh air outdoors, now is the time to get out there and take control of your health.
While they say you should walk before you should run, jogging is an intermediate step between the 2, one that can help you get in shape and feel great. But with both jogging and running, it’s important to keep safety in mind to avoid injury.
Most of the injuries you’ll encounter like shin splints, plantar fasciitis, and runner’s knee all involve repeated stress on muscles or bones, or even overuse. These 5 smart safety tips will help you steer clear of unwanted down time.
1. Strengthen your glutes
With strong glutes, you give balance to your legs to keep them strong from top to bottom. Several days a week, you should incorporate squats, single-leg bridges, and other glute-promoting exercises, ideally before you go running or jogging to get your muscles ready for action.
2. Choose the right shoes
Running shoes that properly support your feet are critical. This sets the tone for the rest of the muscles in your leg as well as giving your arches the cushioning they need from the constant impact with the ground beneath your feet.
3. Don’t do too much too soon
Whether your end goal is to get ready for a marathon or simply get in shape, pushing yourself to go harder and further before you’re ready can lead to injuries. You have to work up to it with slow, steady approaches. Get prepared with cross-training workouts at intervals too. They build muscle strength, improve your aerobic abilities, and help you improve overall so you get closer to those goals.
4. Build your core
Your core supports your entire body and keeps it stable and balanced. With a strong core, you have better capacity to keep all muscles in tune with one another and avoid overexerting one muscle group over another. Planks are a great way to get your core primed for action.
5. Always stretch before and after
Stretching before you jog or run and after helps keep your muscles flexible. This mitigates any pain you may feel, loosens up muscle groups, and promotes circulation. Hip flexor stretches are crucial because they unlike your hips and activate the glutes. Calf stretches are another one to add to your stretches.
One last bonus tip…listen to your body. If something feels off, don’t push yourself through any pain. It’s important to clue into body cues and act on them as needed to avoid any injuries.
Another great way to be sure you’re always ready to run is to get a massage. Before training, it can prime your muscles while afterward, it can help speed up their recovery. No need to sit in traffic to wait for an appointment…our trained massage professionals can come to your home when you’re ready to help get all your kinks worked out so you’re ready to train!
