Tips on avoiding running injuries
Any tips on avoiding running injuries? I started running a few weeks ago and am getting shin splints and sore knees!
I agree with other two replies also take maybe start off walking and work yourself up to a full run. Take breaks in between for more stretching. After every run take a hot bath or shower to relax those muscles and bones.
Yeah, I've been working my way up to running, but I will try stretching more and the hot shower! Thanks! (:
Don,t go too fast , too early.....causes shin splits.
Ask your local running shoe store for info, learn to run clinics, advice, buy shoes there......not at target or sears or low quality place. You get what you pay for, have to protect your feet. Start gently, sign up for a 5km race, work to a short term goal.
Yep Jeff brings up a good point. You gotta have some good suportive running shoes. Now run forest run....
Thank you all so much! Your tips have been extremely helpful! :D
1. Warm up, before running.
2. Run. Set your goals, for examble 5 km in 2.5 months, then take a programm, you can find nike running 5 km beginners program.
3. Warm up, after running.
1. Right shoes.
3. Recovery time (normally rest 1 day)
4. Running technic. Follow this and one week later tell me, how is going.
I get shin splints and read somewhere to do calf raises to prevent them. Not sure if it works but I'm currently doing them every other day.
I find that if im starting to get pain in my legs, I run on grass or sand bair footed. sand is the best for it, plus its a better work out.
Give your body time to get used to the distance.
buy a good pair of shoes and run on the plain.
Wear good supporting shoes(depending on how much you run your shoes can loose there support in as little as 4 months)
Avoid running on hard or uneven surfaces. If you are running on the sides of a road remember that the are often banked for water drainage which can throw you gait mechanics off and stress you shins. Look for stretches for your gastrocs, soleus, anterior and posterior tibial muscles.