We are all aware of how often runners get injured. There are a few useful strategies to lessen the discomfort associated with this activity. This includes studies that support the idea that keeping to a program might keep you running more comfortably. And even research that suggests one unconventional strategy that may reduce your chance of running injuries by up to 39%!
Getting Rid of Your Worn-Out Sneakers
The majority of individuals I know only have one pair of go-to running shoes. They don't stop wearing them till they need to be replaced. However, a study from Luxembourg suggests that you should alternate wearing at least two pairs of shoes each week. Why? Well, it can significantly lower your chance of suffering any form of running injury.
It seems like a strange concept, given that many of us need time to break in our shoes and make them feel comfortable. However, if you recall, your Houston podiatrist believes that the first time you wear a pair of shoes, they should feel comfortable.
Nonetheless, the science of swapping shoes throughout the week makes sense. In essence, it claims that different shoes absorb running stress in different ways. What results, therefore, from wearing at least two pairs of shoes every week? That offers various regions of your body a rest, every time you swap sneaks. And it may help a great deal in avoiding overuse issues like shin splints or heel pain.
Furthermore, each pair of shoes will last longer if you alternate them. In turn, you'll do less shopping. Additionally, it's essential to run in shoes that aren't worn out to avoid injuries.
How Often Should Running Shoes Be Changed?
Changing between footwear can protect you from injury, as I mentioned. But how can you determine when to get new running shoes? There are several techniques available, some of which you may have already tried.
Did you know that after 300 to 500 miles, your shoes need to be replaced? If so, you may use a running app to keep track of your overall mileage. Or, you could mark the start date on the soles of your sneakers if you know you'll cover that distance every two months. Three months later, you'll realize you need to change your footwear.
Both of those running hacks work. But they also need planning. What then, if you haven't been keeping track of your miles? Maybe forget when you purchased your shoes? And now you're wondering whether it's still safe to run in those shoes
Here's a clever trick you can use. Place your shoes on a table. After then, examine them closely. Check to verify whether your whole shoe, including the heel, makes even contact with the table. It's time to get new shoes if they don't lie flat or sit evenly.
However, even if everything is flat, you may not be safe. Now examine the bottom of your sneakers. Immediately replace your sneakers if they seem old or worn out. If the sole exhibits indicators of uneven wear, the same is applicable. Like how the left or right side has more evident treads. This may also indicate that your feet roll while you run. Additionally, custom orthotics may help protect runners from discomfort and injury.
Sounds very easy, right? That is true, after all. The other methods I have for preventing running injuries are the same. Which, if you continue reading, I'll tell you about.
The Running Training Program for Injury Prevention
You already know that your shoes may assist you avoid getting hurt when running. You should switch back and forth between two different kinds of shoes. Make sure your sneakers fit you comfortably at all times, the first time you wear them and each subsequent time.
You should keep tabs on the lifespan of your sneakers because worn-out running shoes are more prone to cause injury. From the time you first purchase your shoes, it is simple to keep track of when they need to be replaced. But there are other simple telltale indicators that might help you choose whether to replace your footwear, like the ones I just mentioned to you.
But here's the situation. Even the nicest pair of shoes won't prevent you from being injured if you don't train properly. Additionally, there are a few important training advices that may keep you safe.
Routine is Essential
According to recent research, altering your running routine in any way increases your likelihood of suffering an injury. And I mean any modifications. This includes varying the terrain on which you run, the pace at which you exercise, and even the people who are a part of your running group. What is more shocking? Even slower or less frequent exercise increased the risk for the study's participants.
Of course, not every alteration raised the risk of injury to the same degree. What training modification was most likely to do you harm, then? It was increasing the intensity of your workout plan by exercising harder and more often.
That discovery now makes a lot more sense. Because overusing your body might cause your muscles to get overworked and could possibly cause stress fractures and bone fissures. So, my second training tip should also be considered necessary to prevent injuries.
Allow Yourself Some Time Off
The secret to a safe running program is to arrange rest days. While changing shoes allows certain body parts to get some much-needed rest, it cannot prevent all overuse problems. You should embrace cross-training. Or, at the very least, vary the aerobic exercises you do.
That is, after all, the most effective strategy to lessen foot pain and injury. Continue working out, but vary the sorts of movements you do to put stress on various portions of your body. The only way to rest your running muscles is to do that and develop the muscles that can sustain your runs.
Join me and imagine a pain-free running. At least two times every week, change your shoes. Change up your cardio routines, but don't increase the intensity too quickly. Furthermore, always give yourself days off between training.
These easy actions could help you avoid foot pain and the necessary trip to DeNiel Foot and Ankle Center. But what if you get hurt? Or if you need assistance creating a running routine free of injuries? I'm here to help you with that. Make sure to contact our Houston podiatry office as soon as possible to book an appointment!