Run, Forrest, run. But run carefully! Rainy summer is not an obstacle for those who like both jogging and fresh air. Heat too. Beginners put on their sneakers and start running. In the morning or in the evening. On grass or asphalt. Ready or not.
Good for them, but…
Did you know that about 80% of beginning athletes are injured? There are few simple rules everyone should follow while running.
- Do not run on asphalt. Never.
If an athlete weighs more than 80 kg, the shock load when running on a hard surface is bad for the spine and knees (to be exact, the kneecap). The “heroes of asphalt” often face pain in the patella, like a precursor of so-called runner’s knee.
As a prevention of such injuries you can use running shoes specially designed for hard surfaces and elastic bandage for the knee.
- Do not run down the slope.
Many runners still love it because of the ability to vary the pace. Just remember that your willing to overcome the intricate forest trails, ditches, gullies and fallen trees can temporarily interrupt the exercise. Moreover, unpredictable roads enlarge the risk of sprains and ankle dislocation.
Increase gradually and run carefully.
Runner overdoing the mileage runs the risk of inflammation and swelling of the Achilles tendon, which connects the heel bone to the shin muscles.
In order to avoid complications mix 20 minutes running and 20 minutes walking cycles. After 2-3 days of training you can increase the time of the race. Optimal schedule of jogging is considered to be 3 times a week for 40 minutes.
- Do not forget about stretching.
Do stretching exercises after jogging session. We’re sure you didn’t forget to warm up before the start!
…you still got injured? Even if you ware running carefully. All you need is S – stretching, A – anti-inflammatory medications, I – ice, R – rest.
Who knows, maybe in the future you will be able to repeat those words of legendary Forrest Gump: “I decided to go for a little run… For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I’d gone this far, I might as well turn around, just keep on going”. And you’ll feel happy.