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!
I wanted to thank you for this good read!! I definitely enjoyed every bit of it. I have you saved as a favorite to check out new things you post…
I just want to say I am newbie to blogs and absolutely liked you’re web page. Likely I’m planning to bookmark your site . You definitely come with really good articles and reviews. Thanks a lot for revealing your web site.
I just want to say I am just beginner to blogging and really enjoyed your web-site. Most likely I’m want to bookmark your website . You definitely have wonderful well written articles. Thank you for sharing with us your website page.
I just want to say I am newbie to blogging and certainly savored you’re web-site. Likely I’m going to bookmark your site . You definitely have wonderful articles. Cheers for sharing with us your web-site.
I simply want to say I’m very new to blogging and site-building and absolutely liked your website. Probably I’m likely to bookmark your blog . You definitely come with remarkable posts. Bless you for sharing your website page.
Next time I read a blog, Hopefully it does not disappoint me as much as this one. After all, Yes, it was my choice to read through, but I genuinely thought you would have something helpful to talk about. All I hear is a bunch of complaining about something that you could possibly fix if you were not too busy seeking attention.
I couldn’t resist commenting. Perfectly written!
I just want to say I am newbie to blogging and site-building and certainly enjoyed this web page. More than likely I’m likely to bookmark your site . You really have fabulous well written articles. Cheers for revealing your web-site.
Hiya, I am really glad I have found this info. Today bloggers publish only about gossip and internet stuff and this is actually frustrating. A good web site with interesting content, that’s what I need. Thank you for making this web site, and I will be visiting again. Do you do newsletters by email?
I just want to tell you that I am newbie to blogging and site-building and actually liked this blog. Most likely I’m want to bookmark your site . You amazingly have wonderful writings. Thank you for sharing your website.
Pretty! This was a really wonderful post. Thanks for providing this info.
I simply want to tell you that I am just newbie to weblog and honestly enjoyed this web site. Most likely I’m planning to bookmark your blog . You amazingly come with beneficial articles and reviews. Many thanks for sharing with us your web site.
I simply want to mention I am just newbie to weblog and seriously liked you’re web blog. Likely I’m likely to bookmark your blog post . You definitely come with amazing writings. Thanks for revealing your web-site.
Oh my goodness! Incredible article dude! Many thanks, However I am going through difficulties with your RSS. I don’t know why I can’t subscribe to it. Is there anybody else getting identical RSS issues? Anyone who knows the solution will you kindly respond? Thanks!!
You’ve made some really good points there. I looked on the web to find out more about the issue and found most individuals will go along with your views on this website.