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9 Injury-Free Running Techniques for Beginners

9 Injury-Free Running Techniques for Beginners

Running is a very healthy exercise. It is an excellent way of staying healthy and fit. It is one of the best and simplest physical activities. But remember that running can result in injuries. It is important to be very careful so that you can avoid any possible injuries. Many precautionary measures can help in preventing injuries while running.

Here are some useful tips that you can use for injury-free running.

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Run on Different Surfaces

It is not advisable to run on the same surface continuously. Try running on a variety of surfaces and terrain. Regularly switch between hard, soft, smooth, and bumpy surfaces. It will help in avoiding injury as it will make the leg muscles stronger. The strength of the muscles increase, with different surfaces, comes a variety of foot movement. Using the same muscles by running on just one surface will overstrain them.

Cross Training

Running is a pretty intensive type of workout, so it is better to cross train rather than to run every single day of the week. You can cross train between running and cycling. It will make sure that the muscles do not overstrain. Using different muscles will make the legs stronger and decrease the chances of injury.

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Strength Training

Common running injuries can be avoided by dedicating some time to strength training. Start with the exercises which are for muscles of the lower leg. You can then move on to the knee exercises, calf raises, Achilles and strengthening of the foot. Also, include exercises for upper body strength to create proper balance. Include core exercises like hamstrings and quadriceps as well. All these activities are crucial for making the muscles robust and lesser prone to injuries while running.

Choosing the Right Running Shoes

Always run wearing the right running shoes. Not wearing proper footwear while running can cause a lot of injuries. These shoes are designed to endure the hardships of running, and they keep the feet safe and comfortable. If you are not wearing the right shoes, it can cause serious injuries like plantar fasciitis. It is very common injury among runners, and it can be prevented by wearing the right running shoes made especially for plantar fasciitis.

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Tracking the Mileage of Shoes

For damage-free running, make sure that the running shoes are in good condition. Using worn out shoes can cause a lot of problems. It can cause a lot of pain in the knees, hips and ankles. Shoes have a lifespan, you can keep track of the condition of the shoes by keeping an eye on their mileage. It is a good idea to buy new shoes after three hundred to five hundred miles. It varies with every individual. If a person is lightweight, the shoes can survive a mileage of five hundred miles, but if a person is a heavyweight, then it may survive just three hundred miles.

Staying Light on Feet

It is important to adopt the right running technique to avoid injury. Try to maintain a healthy weight. It will help in preventing Achilles problems, strains, sore knee ligaments, and other injuries. Running is also an excellent way of losing weight and maintaining it. Less weight means less strain on leg muscles and low chance of harm.

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Appropriate Running Diet

Diet is also an important factor in preventing running injuries. Calcium is crucial for the health and strength of bones. It helps in avoiding stress fractures. The foods that are rich in proteins are suitable for repairing sore muscles. A good diet is fuel for your body, and it is important that this fuel can provide you adequate strength and energy.

Keep Hydrated

Hydration is critical. It keeps the muscles from cramping and prevents injury. Being dehydrated on the run can result in depletion of electrolytes. The muscles need potassium to relax after contraction. If the potassium levels are decreased because of dehydration, it will increase the chances of cramping of hamstrings, quads, and calves.

Featured photo credit: 9 Injury Free Running Techniques for Beginners via mudstacle.com

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Last Updated on June 19, 2019

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

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Featured photo credit: Jacob Townsend via unsplash.com

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