As a runner, you are likely to have an injury at some point throughout your lifetime. That’s because running puts a lot of stress on your body. Of course, the issue is not with the running. It’s more about your movements and training frequency. This is particularly true in the case of chronic injuries (problems that build up over time. These are not the same with acute injuries. They happen because of a specific incident, like tripping over a branch and spraining your ankle.)
Unfortunately, there isn’t much you can do to avoid unintentional running injuries. However, there are several actions you may do to avoid recurring issues. Find out how to prevent running injuries in the next paragraphs. Additionally, if you need a break and can’t run, see our advice for maintaining your stamina.
Four Running Risks and How to Overcome Them
These common running mistakes could hurt you. But with the right kind of training, you may avoid danger and injury:
1. Rapid Training Increase
You could “run” into problems if you abruptly increase your speed or distance training. Your body won’t have time to acclimate to the additional stress from fast leaps. As you strive for new objectives, be cautious to prevent overload injuries. If you want to run faster, gradually increase your pace to the next level. And as you’re increasing the speed, be sure to decrease your distance. Practicing distance? Go the other way! Each week, lengthen each run by around 10%. Additionally, while you’re getting used to longer runs, lower your pace at least until your body adjusts to the additional running time.
2. Skipping Cross-Training Sessions
You need to do more than just run for workout. You almost certainly will get harmed if you don’t strengthen the muscles that sustain your runs. How should you proceed? Browse through our article on cross training for runners. Aim to strengthen your core, glutes, and calf muscles by doing resistance training. This will not only reduce your chance of injury while you run, but it will also improve your running speed and strength.
3. Neglecting to Take a Break
You can’t run every day and expect to be injury-free. Your body experiences considerable tension even during the simplest jog. Take a day or two off in between runs to allow your body to recover.
4. Returning Too Soon After Previous Injuries
Let’s imagine you already have a running injury or that you have one in the near future. You will be advised to temporarily cease running whether you see me or another podiatrist. But because you run, it will be difficult for you to follow this advice. Because of this, a lot of you start training again too soon. After all, there’s no reason you shouldn’t resume running if you feel well.
The solution is that you’re asking for problems if your body isn’t completely recovered. Even if you are feeling better. If you return too soon, you’ll be seeing the doctor again in a few weeks, with the exact same injury or, more often, with an issue that is far more terrible.
It’s critical to adhere to your podiatrist’s recommended treatment plan while recovering from a running injury. My goal as your Houston running doctor is to provide you with choices that enable you to keep moving as you recover. Therefore, have a look at these advice for maintaining your stamina when you need to take a rest.
How to Stay Fit When You Can’t Run: Find a Running Alternative
Taking a day off? Have you suffered an injury? You are not required to sit on the sofa. Try moving in other ways instead. One brilliant idea? Active stretching is essential for runners to prevent injury.
Stretching is more than just a warm-up or cool-down. It may help you improve your fitness. That’s because it could make you more flexible. It also protects your mobility.
Try active stretching if you run. And concentrate on certain body parts, such as your upper back, hips, and ankles. When you run, a lot of pressure is applied to these places.
2. Increase Your Strength
Like I said previously, cross training is usually recommended for runners. But when you are unable to run, it becomes much more crucial. Resistance training is a fantastic alternative. However, don’t assume that using weights is necessary. Resistance bands are a great option. Or bodily weight on its own.
What is the most critical part of this tip? Pay attention to your whole body, not just your legs. Strengthen your hips and glutes, your core, and even your upper body. Why? Running works every muscle in the body. When you run, your legs will make up for any areas of weakness. Overuse injuries then begin to manifest themselves. And you’ll shortly be dismissed from training.
3. Remember Your Cardio!
When you are unable to run, swimming is a wonderful low-impact exercise to try. Such exercises maintain your fitness levels without delaying recovery. Don’t just take my word for it. In fact, tennis player Naomi Osaka started working out in the water after suffering an Achilles tendon injury at the Madrid Open. She just shared a video on Twitter of herself exercising on an underwater treadmill.
These recommendations are intended to help you view the big picture. My aim with runner’s recovery is to enable you to resume training as soon as possible. But I choose that day knowing that rushing back would just impair your capacity to run for many months or even years. So, when you’re out with an injury, I try to keep you busy so you don’t regress. Want to create a safer training plan for your runs? Or do you need assistance in recovering after an injury? Visit our Houston podiatry office to schedule a running appointment! We may examine your gait to understand your running style and discover new training methods to help you keep to your goals!
Returning from a Running Injury
You can keep up your cardio fitness while you recuperate by selecting a running alternative, but you can’t immediately resume your prior program. In fact, while you are returning from a running injury, I want you to run as if you have never run before. Who knows? It could have a variety of meanings for different individuals. But the steps below should stop you from getting injured again.
Start by slowly increasing your previous training distance while maintaining a steady pace.
Build up to a routine that includes running interspersed with walking breaks.
Include recovery days in your training scheduleto give your body time to recover from and adapt to your workouts.
Protect your vulnerable muscles by taking extra time to warm up and cool down.
Do you need advice on running alternatives while you recuperate or do you want further help for running injuries? If you are experiencing a running injury, please get in touch with Dr. Ejodamen Shobowale at DeNiel Foot and Ankle Center. We’ll get you in and assist with pain management while protecting and regaining your stamina.