The Mayo Clinic has some useful tips for running or even for morning walks which discusses health benefits of running.
Running is one of the world’s most popular sports, hobbies and ways of staying fit. However, running also can lead to the occasional injury. At some point, whether it’s a 5K, 10K or marathon, runners of all levels tend to cross this familiar bump in the road.
The article highlights one of the reasons people face while running is injury, which I am very aware of, which include runner’s knee, plantar fasciitis (foot pain) and stress fractures in the foot. The article recommends following steps to avoid injury:
- Preparing for your run. For long distance or endurance running, it’s necessary to prepare by studying, getting adequate sleep and eating properly. Starting gradually, instead of jumping into large distances, prevents joint or tissue overload.
- Staying Strong. Strength training is important to address weakness in various parts of our body such as core and hip musculature.
- Choose a shoe that works for you. Perfect shoes is important for running. For flat foots, arch support or more sturdy shoes can help prevent excessive stress to your joints. Like the treads of a vehicle’s tire, your shoes can and will wear out with use. Shoes typically last around 300–400 miles before needing to be replaced.
- Use proper technique for efficiency. Successful runner run more efficiently for longer and with less stress to their body. This is best done by monitoring your stride length and cadence (recommended – 170 steps per minute).
- Rest up. Running taxes the body significantly, breaking down various parts of our body — and the body always is in the process of rebuilding. For the body to recover successfully, it’s necessary to get adequate amounts of sleep; eat a well-balanced diet that is high in carbohydrates, low in fat and contains sufficient protein; and drink plenty of water.
- Treat a running injury. If injury occurs, follow the PRICE method, which stands for protect, rest, ice, compress and elevate, is a great start. Depending on the severity of the injury, this alone may be enough.
Though the tips are focused for long distance or marathon runners, however they could be useful for people who run short distance for physical fitness.