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How to avoid injury while jogging? 5 things to remember

For some, this running season will be the first in life, while someone has already planned several starts or even swung to a marathon distance. One way or another, your result is not only the number of kilometers and minutes on the treadmill, but also directly depends on the safety of your runs. The fewer injuries an athlete receives during the preparatory period, the more chances he has to show his best time and make his ideal run.

But what really needs to be done to protect against the most common and common injuries that athletes receive during workouts? We have collected five points, each of which will help you take into account all the nuances and not fall out of the training process at any stage of the season.

This material was inspired by the analysis of Nike , together with Sports Medicine Research Foundation of British Columbia. During the 12-week training program, athletes ran various distances, and at the end ran a half marathon. The result was the creation and refinement of the ultimate Nike React Infinity Run running shoe. In testing, these shoes experienced 52% less injury rates than the Nike Structure 22, the brand's top motion control shoe.

226 people took part in the study itself. Men and women trained for 12 weeks. Any precedents when any of the athletes was injured (injury = skipping at least three runs in a row due to pain caused by running) was taken as a statistical cut.

Let's figure out what to do. care must be taken when training and choosing sneakers to reduce the risk of injury.

How to avoid injury while jogging? 5 things to remember

Photo: istockphoto.com

Warm up and cool down

Warm up before a run is something that most amateurs neglect. Meanwhile, it is this part of the training that allows you to prepare your body for the upcoming sports. During the warm-up process, the temperature of the muscles, ligaments and tissues rises, so they become more flexible. Among other things, it is during this time that the redistribution of blood flows occurs, the outflow of blood from the intestines and spleen to the muscles. This process delivers extra oxygen and essential nutrients to the muscles, preparing the body for a running load.

A few tips to warm up before running

  • Warm up especially carefully before your morning run, because in this case your goal is not only to increase the flow of oxygen and nutrients to the muscles, but also (which is primary) to wake up your body and smoothly introduce it into the training process.
  • Start your running workout by walking or jogging.
  • Increase the pace gradually at intervals that are comfortable for youhis body.
  • Before starting your run, take 5-7 minutes to do basic exercises familiar to all of us from school.

The second important aspect of a successful running workout is to take time to cool down and do stretching exercises for all muscle groups. Remember the main rule: the more intense the workout, the more your body needs a good cool-down.

How to avoid injury while jogging? 5 things to remember

Photo: nike.com

Running Shoes Run

Alas, nothing lasts forever ... not even a pair of your favorite running shoes. Especially if we are not talking about models for everyday wear, but about shoes for sports. The wear and tear of sneakers can lead you to unexpected injury during training, which is why from time to time you need to inspect your favorite pairs for obvious and non-obvious signs that signal the need to change them.

Not the most obvious signs:

  • The top of your sneaker is out of shape and the sides of your shoe are too worn out.
  • Longitudinal pleats appear on the midsole of the sneaker.
  • The shoes don't feel as cushioning as they did before.

More obvious signs:

  • The sole has deteriorated. Visually, this can be expressed in a worn out tread or cracked outsole.
  • Unexpected pain during jogging.
  • The back of the sneaker has ceased to fit tightly over the leg and fix the foot.

Tip: Ask your sales consultant about the durability of your chosen running shoe by telling them about your training frequency, preferred surface and running intensity.

How to avoid injury while jogging? 5 things to remember

Photo: nike.com

Foot cushioning

Surprisingly, while running, our feet take on yourself a load that is several times greater than your body weight. Sofa experts are sure that a couple of months of running on asphalt can get you a very serious injury, and therefore it's better not to start at all. The good news is that this is not entirely true. And if you look at the issue, then you can understand that in addition to the natural cushioning that our feet perform, there are also special shoes designed to absorb the incoming load in time and make running safer.

How to avoid injury while jogging? 5 things to remember

How to choose a running shoe? Simple sneakers won't work

What kind of sneakers should you run in and why is it important to choose the right training shoes.

How to choose the right sneakers?

  • Study your foot and determine your pronation type.
  • Tell the sales assistant about the type of workout you are going to do.
  • Decide on the type of surface you will be running on.
  • Tell the sales assistant about your level of running and physicaltechnical training.
How to avoid injury while jogging? 5 things to remember

Photo: istockphoto.com

Running technique

Wisdom says: if you don't work on your running technique, you can learn to run for a long time, fast, a lot and ... wrong. Therefore, before you go to the stadium or think about preparing for serious competition, we recommend that you take a trial lesson with a coach who can look at you from the outside and put on the correct running technique.

It is important to understand that good technique allows you not to only to reduce the shock load, but also to learn to run longer, farther and faster.

All residents of Moscow can join the training of the running club NRC absolutely free of charge. To do this, you need to go to the site, choose a convenient time and come. During the lesson, you can talk to a professional trainer and ask him all your questions.
How to avoid injury while jogging? 5 things to remember

Photo: nike.com

Fixation of the foot

One of the important points during running training is that the sneakers should not press, but in no case should they dangle on the leg. A loose fit and lack of proper foot fixation are some of the easiest ways to seriously injure yourself and leave the track in the midst of the running season.

In order to choose the perfect shoe for your request, you need to study the pronation of your foot (about this we wrote above). Why is this so important? Pronation determines the displacement of the arch of the foot during walking or running, so any deviations from the norm affect the ability of the foot to absorb shock. What does it look like? With neutral pronation, the impact force is distributed evenly, with hyperpronation, the leg falls inward, in the case of hypopronation, the arch of the foot sags and the leg tilts outward.

The easiest way to determine your type of pronation is to look at a pair of your favorite sneakers and study, whether the sole is equally worn on both sides. Alternatively, you can try a wet test at home.

How to avoid injury while jogging? 5 things to remember

Wet test: how to choose the right running shoes ?

Analyzing your foot at home.

Jog and let the new season become a season of great victories for you. First of all, above yourself.

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