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!
Greetings! Very helpful advice in this particular post! It’s the little changes which will make the greatest changes. Thanks for sharing!
Hello there. I found your site by the use of Google while searching for a comparable matter, your web site came up. It looks great. I’ve bookmarked it in my google bookmarks to come back then.
If you wish for to improve your knowledge just keep visiting this site and be updated with the latest news posted here.|
What i do not realize is in truth how you’re no longer really a lot more neatly-appreciated than you may be right now. You’re so intelligent. You realize therefore significantly with regards to this matter, produced me for my part consider it from numerous numerous angles. Its like women and men are not fascinated except it is something to do with Lady gaga! Your own stuffs nice. Always deal with it up!|
An outstanding share! I’ve just forwarded this onto a coworker who had been doing a little research on this. And he in fact ordered me dinner due to the fact that I discovered it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanx for spending the time to talk about this issue here on your web page.|
I’ll right away take hold of your rss as I can’t in finding your email subscription hyperlink or e-newsletter service. Do you have any? Kindly allow me understand so that I may just subscribe. Thanks.|
Hi there. I found your website by the use of Google while searching for a related topic, your website came up. It looks good. I have bookmarked it in my google bookmarks to come back then.
Awesome post.|
What’s up everyone, it’s my first pay a visit at this website, and post is in fact fruitful designed for me, keep up posting these types of articles.|
Hi I am so excited I found your website, I really found you by accident, while I was browsing on Yahoo for something else, Nonetheless I am here now and would just like to say many thanks for a fantastic post and a all round thrilling blog (I also love the theme/design), I don’t have time to go through it all at the minute but I have book-marked it and also added your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the great work.|
This design is wicked! You certainly know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really loved what you had to say, and more than that, how you presented it. Too cool!|
Awesome write-up. I’m a regular visitor of your blog and appreciate you taking the time to maintain the excellent site. I’ll be a regular visitor for a really long time.
Hello. excellent job. I did not expect this. This is a remarkable story. Thanks!
Wow, that’s what I was seeking for, what a data! present here at this blog, thanks admin of this web site.|
Greetings! Very useful advice in this particular article! It is the little changes that make the greatest changes. Many thanks for sharing!
Hey there. I discovered your blog by means of Google while looking for a similar subject, your website got here up. It seems to be great. I’ve bookmarked it in my google bookmarks to visit then.
My spouse and I absolutely love your blog and find most of your post’s to be exactly I’m looking for. Do you offer guest writers to write content for yourself? I wouldn’t mind writing a post or elaborating on a lot of the subjects you write concerning here. Again, awesome web log!|
Hey there! I know this is kinda off topic but I was wondering which blog platform are you using for this site? I’m getting tired of WordPress because I’ve had problems with hackers and I’m looking at alternatives for another platform. I would be awesome if you could point me in the direction of a good platform.|
Awesome write-up. I’m a normal visitor of your blog and appreciate you taking the time to maintain the nice site. I’ll be a regular visitor for a really long time.
Do you have a spam problem on this website; I also am a blogger, and I was wanting to know your situation; we have created some nice practices and we are looking to trade strategies with other folks, be sure to shoot me an e-mail if interested.|