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!
Hi, I do think this is a great web site. I stumbledupon it 😉 I’m going to come back yet again since I bookmarked it. Money and freedom is the greatest way to change, may you be rich and continue to help others.
I do accept as true with all of the concepts you have offered to your post. They’re really convincing and will certainly work. Still, the posts are too quick for beginners. May you please extend them a little from next time? Thank you for the post.
I truly love your site.. Great colors & theme. Did you make this website yourself? Please reply back as I’m planning to create my very own site and would love to find out where you got this from or just what the theme is named. Kudos!
When someone writes an article he/she keeps the idea of a user in his/her mind that how a user can be aware of it. Thus that’s why this article is perfect. Thanks!|
Thank you, I’ve recently been searching for info about this topic for ages and yours is the best I have found out till now. But, what in regards to the bottom line? Are you positive in regards to the source?|
Thanks a lot for providing individuals with an extremely special opportunity to read from this blog. It is often very sweet and jam-packed with fun for me personally and my office fellow workers to visit the blog a minimum of thrice per week to study the newest items you have got. And definitely, I’m so always pleased with your cool information you give. Selected 4 facts in this article are rather the most suitable we have all ever had.
I have read a few good stuff here. Certainly price bookmarking for revisiting. I wonder how a lot effort you set to create such a great informative web site.|
I’m not sure where you’re getting your information, but great topic. I needs to spend some time learning more or understanding more. Thanks for great information I was looking for this info for my mission.|
Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much. I hope to give something back and aid others like you aided me.|
Yesterday, while I was at work, my sister stole my iPad and tested to see if it can survive a 25 foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!|
constantly i used to read smaller articles which also clear their motive, and that is also happening with this post which I am reading now.|
Generally I do not read post on blogs, but I would like to say that this write-up very forced me to take a look at and do so! Your writing taste has been surprised me. Thank you, very great post.|
A thoughtful insight and ideas I will use on my blog. You’ve obviously spent some time on this. Congratulations
It’s wonderful that you are getting ideas from this piece of writing as well as from our discussion made at this time.|
Heya! I’m at work surfing around your blog from my new iphone 4! Just wanted to say I love reading your blog and look forward to all your posts! Carry on the outstanding work!|
You’re so cool! I do not believe I’ve read through something like this before. So nice to find another person with some genuine thoughts on this subject. Really.. many thanks for starting this up. This site is one thing that is needed on the web, someone with a little originality!|
Thanks for your marvelous posting! I seriously enjoyed reading it, you will be a great author. I will make sure to bookmark your blog and may come back sometime soon. I want to encourage continue your great writing, have a nice day!|
This is a topic which is near to my heart… Thank you! Where are your contact details though?
Fantastic beat ! I wish to apprentice while you amend your site, how can i subscribe for a weblog web site? The account helped me a appropriate deal. I had been tiny bit acquainted of this your broadcast provided brilliant transparent idea|
Thanks a lot for giving everyone a very spectacular opportunity to check tips from this web site. It really is very pleasurable and as well , jam-packed with a good time for me personally and my office peers to search your blog on the least thrice in a week to read through the new issues you have. And lastly, I’m so always fulfilled with all the superb creative ideas you serve. Some two tips on this page are clearly the most beneficial we have ever had.