Run Without Getting Injured: Unlike many workouts like swimming and yoga, running come to us naturally. However, it becomes a whole new thing to learn and master if you want to take it up professionally. If a person wants to be strong and run injury free, it’s wise to cultivate some good techniques.
What are the crucial points to keep in mind for being a strong runner?
- Relaxing Your Upper Body: You should keep your upper body loose and relaxed, as you lose a lot of energy if your muscles are tight. This also results in fatigue and tiredness. Just follow these tips to keep your body in action for long:
- Let your jaws loose and your eyes soften. If your face is relaxed, your entire body stays relaxed.
- Make sure your hands are closed softly.
- Shake out your arms at regular intervals to relax and loosen up your shoulders.
- You may also try to repeat the words “calm” or “relax” while running as it helps you trick your brain into staying calm.
Strong Core Strength:
Because your arms and legs stem from the core, the strength in your limbs is intimately tied to your torso. Having a strong core is the key to a solid foundation. So work on it. In order to get core strength, it is advised to do planks on a daily basis.
It is equally important for runners to work on their shoulders. Having strong shoulders means having a good foundation altogether. A well-rounded sports conditioning program for overhead athletes always includes exercises to address shoulder related problems and techniques to make them strong. Before your running session, it is better to do a simple shoulder warm up. Just follow these simple steps and you’re good to run without getting injured:
Standing tall and relaxed, starting with clockwise and then anticlockwise rotate the shoulders in a big, smooth, circular motion.
Bring the shoulders back, then up towards the ears, and then forward and down as low as possible.
A simple warm up exercise for shoulders can have a great impact, which you can later swap with an effective weight training, as your body grows in strength..
Flexibility through Yoga:
All toes twisting and hammering asana of yoga significantly helps runners with their strength as well as flexibility. Yoga is the perfect solution to all your running needs. Not only does it keep you fit from tip to toe, but also increases your body’s endurance and trains your mind not to lose hope before crossing the finish line. Yoga poses like Dolphin pose, Camel pose and Tree pose can help you become more successful with your running career big time.
Don’t forget to eat well and recover well. Power naps and sleep are as important as physical training and indeed, they are a part of the training. You should get structure training to be the best runner.
How often should you run?
You can tweak your run based on experience which goes something as follows:
- Inexperienced or fresh runners: Run 4 times a week, scheduling 2 consecutive days and a break after that.
- Experienced runners can go up to 5 or 6 times a week, with prioritization on structure training. Remember your run schedule must not be overloading on your body, and at the same time it shouldn’t be too easy either. Follow structure training to be a better runner.
How to improve at uphill and downhill running?
Uphill and downhill running is always challenging, for this is the part where most injuries begin. Therefore, for beginners, it is recommended that they take it slow in the beginning and shorten their strides either up/down to keep the heart rate low. Keeping your strides short, and increasing your cadence above 100 steps per minute is the ideal and smart way of running hills.
Other than this if you are running out of breath, it’s an indication that you are running too hard which is burning out your energy.
What’s the best surface to run without getting injured?
Unpaved roads for most of your training is good as it puts less pressure on the knees. It’s even better to add soft grounded trails in the beginning of the base season. As we move towards the race day, have about 80% of the training in the race environment.If the race is on a pavement, then start running on pavements eight weeks before the race to run without getting injured
We hope that keeping these factors in your mind makes your running experience pleasant and joyful. Wish you a happy and injury-free running! 🙂