Injury and Prevention
Factors which are commonly recognized include muscle weakness, Lower back pain, inadequate flexibility, training errors, incorrect running shoes, running fast or far without decent instruction increases risk of injury.
Take rest and recover
Human body needs rest both physically and mentally, Leave your shoes and rest your mind for a day, it’s like less hours of exercise and less running to de done, just to ensure your complete body relax and recover it most.
A proper warm-up is a key component to preparing the body for the demands of any training session or competition. Low-intensity aerobic exercise, such as light jogging or cycling makes a better day to start.
Reduce your repetitive stress
Rotate your different shoe pairs, each pair will slightly change your head position, stride length, foot cushion and your arms move when you run, which helps reduce repetitive stress.
Watching movies, spending time with family, reading, listening to music or connecting with friends can all be effective relaxation strategies that allow you to come out from physical exercise and reduce tension and keep you happy and calm.
Focus on your feet landing, most of the runners end up over-striding and landing hard on their heels Instead of that land your center of mass “mid-foot strike” this will help you reinforce this principle of good running form. Never ever run on the sharp edges it will definitely cause damage and stops you from running and even more worse.
If you're working out on an irregular sleep schedule or not getting enough sleep to begin with, you may feel fatigued. Aim for a fixed amount of sleep every day and stay consistent, sleep is essential for physiological growth and helps in your complete body recovery, Naps are always icing on the cake.
General safety tips when we are out for running
- Run facing traffic on roads, so that you can avoid injuries.
- Mostly we see people listens to music while running, which can make you less aware to your surroundings, just be alert or avoid using it.
- Anticipate ruts, traffic hazards, car doors opening, dogs, cyclists and predators.
- Frequently alter your running routes and times. Don't make yourself a target.
- Avoid isolated areas.
- Always carry your ID with you.
Avoid mid-day run, when the sun and heat are most intense. Instead you can run early in the morning or later in the evening when day almost gets over.