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 was wondering if you ever thought of changing the structure of your site? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two images. Maybe you could space it out better?
Hey there I am so glad I found your webpage, I really found you by error, while I was looking on Digg for something else, Anyways I am here now and would just like to say thank you for a incredible post and a all round exciting blog (I also love the theme/design), I don’t have time to go through it all at the moment but I have bookmarked it and also included your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the excellent job.
Tremendous things here. I’m very satisfied to peer your article. Thanks a lot and I am taking a look forward to contact you. Will you please drop me a mail?|
I do not know if it’s just me or if perhaps everyone else encountering problems with your site. It seems like some of the written text in your content are running off the screen. Can someone else please provide feedback and let me know if this is happening to them too? This might be a issue with my browser because I’ve had this happen before. Many thanks
I was wondering if you ever considered changing the structure of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two images. Maybe you could space it out better?
Hi, i think that i saw you visited my weblog so i came to “return the favorâ€.I am attempting to find things to improve my website!I suppose its ok to use some of your ideas!!|
When I initially left a comment I seem to have clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I recieve four emails with the same comment. There has to be a means you are able to remove me from that service? Appreciate it!|
I was just seeking this information for some time. After 6 hours of continuous Googleing, at last I got it in your website. I wonder what is the lack of Google strategy that do not rank this type of informative sites in top of the list. Normally the top sites are full of garbage.
Greetings from Ohio! I’m bored to tears at work so I decided to browse your website on my iphone during lunch break. I enjoy the knowledge you provide here and can’t wait to take a look when I get home. I’m shocked at how fast your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyways, excellent site!
Hi there, I enjoy reading through your article. I wanted to write a little comment to support you.|
Howdy fantastic website! Does running a blog like this require a large amount of work? I have virtually no expertise in coding however I had been hoping to start my own blog soon. Anyhow, if you have any ideas or techniques for new blog owners please share. I understand this is off subject nevertheless I just wanted to ask. Thanks!
Great info. Lucky me I discovered your site by chance (stumbleupon). I have book-marked it for later!|
Have you ever considered about adding a little bit more than just your articles? I mean, what you say is important and everything. Nevertheless just imagine if you added some great graphics or video clips to give your posts more, “pop”! Your content is excellent but with pics and videos, this website could undeniably be one of the best in its niche. Awesome blog!
Howdy exceptional blog! Does running a blog like this take a great deal of work? I’ve absolutely no knowledge of computer programming however I had been hoping to start my own blog soon. Anyhow, should you have any ideas or techniques for new blog owners please share. I understand this is off topic but I just needed to ask. Thanks!
Hi! I know this is kind of off topic but I was wondering if you knew where I could get a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!
Hello! Do you use Twitter? I’d like to follow you if that would be ok. I’m absolutely enjoying your blog and look forward to new updates.
Hey! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly? My blog looks weird when viewing from my iphone 4. I’m trying to find a template or plugin that might be able to fix this issue. If you have any recommendations, please share. Thank you!|
At this time it appears like Expression Engine is the preferred blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?
My partner and I absolutely love your blog and find a lot of your post’s to be just what I’m looking for. Does one offer guest writers to write content available for you? I wouldn’t mind producing a post or elaborating on most of the subjects you write concerning here. Again, awesome weblog!
Hey there! Would you mind if I share your blog with my myspace group? There’s a lot of people that I think would really appreciate your content. Please let me know. Cheers