Running may be a simple sport but never take it for granted. You must always be prepared for a run. Injuries from running are caused by the high impact nature of the sport. The tissues that are repeatedly stressed are all the same. We must take into consideration the factors – internal and external – that are involved to ensure that our run will be pain-free. Here are some tips before you sign up for a fun run to make it more enjoyable and injury-free:
- Wear proper gear
Wearing proper gear is essential to an injury-free run. You may be warmed-up and done with your stretching, etc., but wearing proper gear would still seal the deal. Your gear is your armor.
There is no “best running shoes” actually. Every one has a different foot profile that’s why you should for a pair that is well-accustomed to your feet and not what the trend is.
- Take into consideration the weather & running surface
Cramps, heat stroke, and dehydration are some of the examples of things that may happen to you under extreme heat. For rainy days, it may cause slips or trips due to the wet surface. Concrete on the other hand may cause unnecessary on our knees while we are running while grass or trail may cause minor ankle sprains.
The key to battle the heat-related injuries is rehydration. Take note to only intake enough water as drinking too much may cause overhydration which is as detrimental as dehydration.
Shoes with cushions can help us for our problems in running on concrete while support equipment may help us when running on grass or trail.
For wet floors, caution is the key. So be careful when the floor is wet as it may get slippery.
- Get the right amount of sleep
Research says that people who are sleep-deprived can still do good during runs because the negative effects of sleep deprivation are overridden by the adrenaline that the run gives us. Even though this is true, it isn’t recommended of course because depriving yourself of sleep may weaken your immune system. This can also make the run feel much harder as compared to those who were able to rest well before a run. You may also feel nauseous or a general body malaise after a run if you’re deprived so, we suggest go take a full sleep before a race.
- Engage in strengthening exercises
Being fast won’t be enough when running. It is good that you do flexibility exercises before the run but it would be best that you strengthen your legs and your cardiovascular system before a run as well.
Other than these, fun runs are made for you to have fun and stay healthy. So, enjoy the race!