Running is a great way to enjoy the outdoors, relieve stress, and to get exercise. However, if you aren’t careful, you can get an injury. Common injuries include:
- Pulled muscles
- Bruises
- Abrasions
- Ligament sprains
- Blisters
Fortunately, you may be able to avoid getting hurt just by taking the right precautions before, during, and after your run. Here are some easy ways to stay safe, run smart, and avoid an injury.
Warm Up
There’s a good chance that as soon as you lace up your sneakers, you just want to hit the pavement at full force. However, this can make you susceptible to an injury. Your muscles need to warm up slowly, and you should always take a few minutes to stretch beforehand.
Stay Hydrated
A lot of runners become dehydrated simply because they don’t drink anything during their run. While it can be rather cumbersome to have to deal a with water bottle when you are out running, you will find that you may become overheated quickly if you don’t drink enough water.
Know Your Limits
You may end up injuring yourself if you are too aggressive during your run. While it may initially feel good to run as hard as you can, you may find that you end up overexerting yourself and pulling a muscle.
Wear the Right Gear
Quite a few injuries can be avoided simply by wearing the right gear. Wear lightweight clothing that will keep you from overheating. If it’s cold out, layer your clothing with items that you can easily take off and tie around your waste during your run. Always wear shoes that fit your feet well. It’s a good idea to go to a running store so that they can evaluate your feet and help you determine which shoes would be best for your needs.
Safety First
It can be difficult for cars to see you when you are running. In fact, pedestrian injuries and deaths are on the rise. In 2021, Oklahoma alone saw 771 pedestrian accidents, resulting in 104 deaths. If possible, you should try to run on sidewalks and designated trails and avoid busy roads. If you must run at night, make sure you wear light-colored clothing so that motorists will be able to see you even from a distance.
Take Some Days Off
It’s imperative that you give your body some downtime. Taking a break will allow you time to recover between your runs, and you may find that you actually have more stamina just by taking a day off.
Turn Down the Volume
Listening to something during your run can help you pass the time. However, if the volume is too loud, it can cause hearing damage. This is why it’s imperative that you are mindful about how loud the volume is. If you can’t hear road noise, other pedestrians, or the sounds of nature, then there’s a good chance that you need to turn the volume down.
Injuries can happen for a variety of different reasons. These include everything from wearing incorrect clothing or shoes, training too hard, not having the correct running technique, running on a surface that’s too hard or too soft, or not paying attention to your surroundings. The good news is that a lot of injuries can be avoided if you take the proper precautions. By being aware of the injuries mentioned above, you may be able to avoid them so that you don’t have to take a break from running just because a minor mishap has occurred.
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