Avoid Summer Running Injuries with These Prevention Tips
Warmer weather creates the perfect surrounding for outdoor activities. People that love running can’t wait to get out there and log mile after mile. If you’re one of them, make sure you avoid injury this summer by following these prevention tips to keep you safe.
– Start slowly
If it’s been a while or you’re just starting out with a running routine, take it slow. Keep your intensity lower and stick to shorter distances. You can gradually increase distance and intensity. People often injure themselves running because they try to do too much all at once.
– Update your footwear
How are your running shoes holding up? If you have had the same pair for a few years now, it’s time to go shopping. Your feet need proper support and cushioning for running. With worn shoes, it will affect more than your feet, posing potential risks for your knees too.
– Know your nutrition
When you gather around the table to eat, make the majority of your meals well-balanced and healthy. It’s also important to replenish fluids and electrolytes, especially before and after you go for a run. When your body has all the right nutrients, it will mean less chance of you growing fatigued during a summer run.
– Warm up and stretch
No matter your age or fitness level, you must warm up and stretch both before and after going running. Skipping this important step can lead to cramps, strains, and sprains.
– Use the buddy system
Not only will going with a friend help you stay accountable for your running plan, but it will also help you support each other should something go wrong. If you feel faint, your running buddy can help get you to safety and vice versa.
– Choose time of day wisely
Running is a strenuous activity as it is. When you add the heat and humidity of summer to it, it can pose serious dangers for heat stroke and heat exhaustion. Go early in the morning or later in the evening to minimize your exposure to the hottest temperatures.
– Always bring water
Never go off on a run without taking water along. Even if you’re going during the cooler points of the day, your body needs that hydration replenished quickly.
– Train with a personal trainer
Do you have a goal in mind? Or are you hoping to participate in a race or marathon? A personal trainer can help you plan for and achieve those goals. Whether you want to do your personal best or take home a trophy, they may be the best help of all.
And whether you use a personal trainer or not, don’t forget that recovery is important for all runners, from beginners to advanced. Massages before and after or physiotherapy sessions for those that are recovering from injuries can really make a difference. But don’t waste time waiting for appointments. You can call In Your Home Therapy for personal training services, massage therapy, physiotherapy, and more therapy services that come to you at your convenience!
