Running is an enticing and addictive activity, but there are a few things to keep in mind to avoid injuries.
Like all sports, running (or jogging) strengthens the cardiovascular and respiratory systems and improves overall health conditions. It regulates appetite, eases digestion, and improves sleep quality. Psychologically, it drives self-improvement by pushing us to beat our records. But some aspects should be taken into account when practicing this sport, such as warm-up, shoe selection, correct posture, and the most common injuries one can suffer.
If you want to avoid aches and pains and make sure to prep your body for an amazing run, you want to address the postural distortions that can occur from your daily posture or even from previous injuries.
That’s why we are sharing seven moves for a fantastic warm-up to avoid those common running aches and pains. These moves will activate your glutes and improve your ankle, hip, and even spinal mobility! Now you will be ready to hit the pavement.
|Rotate the neck 360 degrees||5 times per side||5 seconds|
|Stretch the elbow behind the head and press||4 times per arm||4 seconds|
|Stretch the elbow in front of the head and press||4 times per arm||4 seconds|
|Keep your leg stretched behind and bend||4 times per leg||20 seconds|
|Keep your legs straight and touch the ground||4 times per leg||20 seconds|
|Cross Body Knee to Lateral Raise||4 times per leg||Repeat the exercise until you achieve 10 repetitions per leg.|
|Heel Kicks||4 times||Repeat the exercise for 40 seconds and rest for the next 20 seconds.|
When you are running, and your feet make contact with the ground, the arch of your foot helps absorb the shock of that contact. This action is called the pronation factor, and this is what helps people identify the best types of footwear to get for their running needs. Below you see the different kinds of pronations and the best shoes that benefit each.
Running is an excellent form of cardio exercise, getting your body moving, your heart pumping, your blood flowing, and your calories burning. Speaking of calories, it turns out there's a real difference in the number you'll burn depending on whether you're running inside on a treadmill or outside in the open. According to the New York Times, several studies have shown that, in general, outdoor running burns about 5 percent more calories than treadmills do, in part because there is greater wind resistance and no assistance from the treadmill belt. If you enjoy running more outdoors, go ahead, and if you prefer to do it at home, that's great too. In the end, it is best to stay active in any way.
Finally, here are some quick tips to help you avoid any injuries to your ankles, other joints, and muscles when you are running.