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The trees are budding, the days are getting longer, and many runners are coming out of their winter hibernation and are back on the roads. Unfortunately, half of those runners will probably end up nursing a running injury at some point this year.
We know what you’re thinking: how is that possible? Running is a straightforward, natural movement. How are so many runners getting injured? It’s simple, they’re not running properly, but you can!
We want you to stay safe on the roads and injury-free, so we were thankful to find this article from Greatist about preventing running injuries. They’ve outlined three simple steps to stay injury-free while out on a run:
- Switch it up: go for a trail run, rotate your shoes, pick up or slow down your pace, and start strength training. Most running injuries happen from repetitive stress on your body. Doing the same workout over and over again taxes the same parts of your body. If you run the same exact way on the same exact path, you may find yourself with a running injury from repetitive muscle stress. Introduce some variety in order to prevent overtaxing a specific area.
- Practice proactive recovery – and don’t push it: many people only practice recovery when you already feel sore. Proactive recovery involves adjusting your workout based on how you’re feeling day-to-day. Some days you’ll need to rest, others you’ll need to foam roll. (Related product: BLACKROLL® self-myofascial release tools) Your workouts should be right for your fitness level and for how you’re feeling on any given day. Don’t push it, it is better to take one day off than miss an entire season due to a running injury.
- Perfect your form: Good running technique is important. Adjusting your technique is easy and will only take a few small adjustments. For example, count your steps. You should take more than 170 steps per minute. If you’re going any slower, you’re putting far too much stress on your legs.
Follow these simple steps to train right and you’ll be able to crush your running goals this summer!