Running is a universal exercise that helps condition the body, improve the cardiovascular system, and boost general fitness. It is a standard of a healthy body that is often recommended by the doctors to maintain a healthy heart. However, running can be taxing on your joints and without proper warmup and training, you can be vulnerable to injuries.
Injuries can put a pause to your training routine making it harder for you to achieve your fitness goals and an estimated 65% of the runners suffer injuries. Fortunately, the risk of injuries can be drastically reduced by properly warming up hips, core & glutes, adapting to correct running form, and ensuring a healthy diet.
Precautionary Measures to improve strength & Reduce Injury Risk While Running:
Don’t Forget to Warm-up:
Weakness or tightness of the hip, core, or glutes can result in improper form and creates imbalances, ultimately resulting in injuries. So by stretching & strengthening the above muscles, the incidence of injuries can be reduced and the efficiency of running can be improved simultaneously.
Adhering to a warm routine can help you wake-up the running muscles resulting in an improved running economy. Here is the list of warm-up exercise you can incorporate into your warm-up routine:
- Reverse Lunge or Forward Lunge
- Step-Ups
- Squats
- Single-Leg Deadlifts
- Glute Bridge (or) Marching Bridge
- Leg Raises
- Plank
Having a deep massage with a foam roller can further boost your warm-up routine by increasing the blood flow and relieving the tension built-up in the muscles.
Nutrition & Hydration:
Healthy nutrition fuels your body and helps in recovery to keep it ready for the next running session. As you start running you will need an extra bout of fuel and we recommend you give your body what it needs as long as it is whole and healthy.
Prioritize complex carbohydrates from whole grains, whole bread, protein from lean meat or lentils, and healthy fats from olive oil, flaxseeds, avocado, and nuts. Since the body loses a lot of electrolytes during running make sure you are sufficiently hydrated at all times.
Start Running Slowly:
If you are a beginner, you need not directly jump into intensive running exercises like sprinting or HIIT. You can start your exercise regimen with a walk, elevate it to a brisk walk and jog, and then adhere to running exercises in a gradual process.
If you have already suffered joint pains in the past or have been operated for knee or hip pain, it is highly recommended to consult an orthopaedic or joint replacement surgeon before running.
If you live in and around Mumbai Dr. Niraj Vora is the Best Orthopaedic and Joint Replacement Surgeon who can be reached now at Nanavati Super Speciality Hospital & Hinduja Healthcare, Khar or you can reach him directly here.