Rules of the Road: Tips For Staying Fit And Keeping Joints Healthy Through Running
September 19, 2013
Running is one of the most common forms of exercise, among elite athletes and regular, fitness conscious people alike. Whether you jog three-to-five times a week to keep active – like myself – or you regularly train for ultra-marathons, there is always that underlying risk of injury. Runner’s knee, Achilles tendonitis, shin splints, plantar fasciitis, stress fractures, hamstring issues – all common injuries we don’t like to say out loud, but unfortunately are often associated with running.
However, no need to hang up your running shoes yet. Following are key tips for safe and healthy running:
- Support means everything. This comes from both the shoes you wear and the terrain on which you run. Having the right support in your running shoes is key. Be sure to take note if you are arched or flat footed, then do some research on the best running shoe for you. A lot of specialty running stores, like Fleet Feet Sports here in Raleigh (where I go), can help determine the right shoe for you. You should also consider where you will do the majority of your running. If you run on hard ground such as concrete, you will probably need more cushion than you would should you choose to mostly run in grassy and soft-grounded trail-like areas. The “give” of the terrain plays a major role on how your joints react to the impact of your strides.
- Listen to your body. Even the most experienced runners can still experience sharp pains brought on by joint fluctuation and agitation. This is especially common in knees. Although hips have a smooth ‘ball and socket’ joint and ankles are designed to accommodate impact and rotation, knees tend to fall short in the functionality department. Cartilage and tissues can rapidly wear down from over-exertion and lack of support and stability. Make sure you rest between runs and stretch liberally during your warm-up and cool-down.
- Cross-train. From preventing and rehabilitating injuries, to improving overall fitness, cross-training is key. Supplement your running with strength training, swimming, biking, yoga – whatever tickles your fancy.
- Jump on the yoga bandwagon. Yoga helps strengthen your core and makes you more flexible – two elements that can keep you running injury-free.
Keep these tips in mind the next time you lace up and hit the streets or trails. Happy running!
Aw, this was a very nice post. In idea I wish to put in writing like this moreover taking time and precise effort to make an excellent article! I procrastinate alot and by no means seem to get something done.
Thank you for the auspicious writeup. It in fact was a amusement account it. Look advanced to far added agreeable from you! However, how could we communicate?
Hello. remarkable job. I did not anticipate this. This is a impressive story. Thanks!
Thanks for sharing excellent informations. Your web site is so cool. I’m impressed by the details that you¡¦ve on this website. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my friend, ROCK! I found just the information I already searched all over the place and just could not come across. What an ideal website.
What’s Happening kiollsos i am new to this, I stumbled upon this I’ve found It absolutely useful and it has aided me out loads. I’m hoping to contribute & help different users like its aided me. Good job.
Could not disagree with the main ideas. Wonder how things will develop over the coming years.
What’s up to every body, it’s my first pay a visit of this website; this web site carries amazing and in fact fine material in support of visitors.|
Hey There. I discovered your weblog the use of msn. This is a very neatly written article. I will be sure to bookmark it and return to learn more of your useful info. Thanks for the post. I’ll definitely return.|
Wonderful kiollsos blog you have here but I was wondering if you knew of any forums that cover the same topics discussed here? I’d really love to be a part of community where I can get feedback from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Thanks a lot!
Attractive section of content. I just stumbled upon your weblog and in accession capital to assert that I get in fact enjoyed account your blog posts. Anyway I will be subscribing to your augment and even I achievement you access consistently fast.|
I enjoy what you guys are usually up too. Such clever work and coverage! Keep up the very good works guys I’ve added you guys to my blogroll.|
Hey There. I discovered your weblog the use of msn. That is a really neatly written article. I will make sure to bookmark it and come back to read extra of your helpful information. Thanks for the post. I will definitely return.|
you’re actually a excellent webmaster. The site loading speed is amazing. It kind of feels that you are doing any distinctive trick. Moreover, The contents are masterpiece. you’ve done a great task on this subject!|
Echt tolle Seite. Rubbish bin eigentlich nur per Zufall hier gelandet, aber ich bin jetzt schon complete von der tremendous Seite beeindruckt. Gratuliere dazu!! Viel Erfolg noch durch der sehr guten Home-page mein Freund.
I was suggested this blog by way of my cousin. I’m no longer certain whether or not this submit is written by way of him as no one else recognize such distinctive about my trouble. You are wonderful! Thanks!|
I have been absent for some time, but now I remember why I used to love this web site. Thanks , I will try and check back more often. How frequently you update your website?
As a Newbie, I am permanently searching online for articles that can help me. Thank you