Healthy Running Tips

 

It may seem like running injuries are rare, but they can easily happen if you don’t take the right precautions. Making small, positive changes can enhance running performance and lower the risk of injury. Follow these tips to stay healthy and safe while going on a run.

 

Stretching

 

Stretching before and after a run is essential. Not only does it avoid injury, but it also improves flexibility and strength. Each stretch should be held for approximately 30 seconds or more depending on the person. This is something that should not be rushed and could take up to 10 minutes when done properly.

 

Strength Training

 

Strength training not only improves body strength, but it also avoids injury and fatigue. Weight lifting, yoga, and incline walking/running are all methods of strength training. The most important muscle to train for running are the hips. Once the hips are strengthened, it will give more support to the ankles and knees. Strength training also improves balance which improves running performance overall.

 

Listen To Your Body

 

A common reason for running injuries is when a person pushes themselves too far. If your body is not comfortable, stop doing what you’re doing and take a break. Stretch, sit, or drink water until you feel better and then continue the activity. Pushing yourself past your limits will not enhance performance and will only make you feel sick or injured.

 

Wear The Correct Type of Shoes

 

Feet can easily get sore or injured from walking in the wrong shoes, so imagine how bad it can be from running in them. Athletic sneakers are not all made the same. They vary on body type, training type and where you run. Talking to a podiatrist can help determine what kind of sneaker is best for your running style. Also, wearing old, worn-out shoes can put your feet at risk for injury. Its best to replace your shoes every 300 to 500 miles; this depends on height, weight, and foot shape.

 

Hydration and Diet

 

Drinking water should be done before, during, and after running. Hydrating at least two hours prior will help avoid dehydration. Eating the right diet is essential too. This prevents fatigue and muscle cramps.

 

Getting Evaluated By An Expert

 

At Cherrywood Foot Care, we have podiatrists that can analyze your running habits while providing personalized guidance. Developing a smooth and efficient running form will enhance perform, avoid injury and prevent muscle fatigue.

If you are a runner, call us today to see how we can help you!

Cherrywood Foot Care