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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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