If You Run, Make Sure You are Wearing the Proper Shoes

If You Run, Make Sure You are Wearing the Proper Shoes

You probably hear more about running injuries than any other sports-related injury. After all, running involves a movement that is not always artfully crafted by the runner. Runners are said to over-pronate, to over-supinate or to run with a misaligned gait. If you are not wearing the proper running shoes, you will end up suffering from a stress-related or impact injury.

proper running shoes

Finding the Right Footwear

Therefore, when you are in the market for running shoes, it is important to find out which brand best suits your running or jogging requirements by looking at its design and checking out its fit. If you don’t want to suffer from an array of injuries over time, it is important to find running footwear that is not overly rigid or too supportive. This type of running shoe can actually cause you to lengthen your stride, which, in turn, can cause you to tear or pull a ligament.

Right Footwear

Finding the Right Balance

You also do not want to wear a shoe that does not provide enough support. After a while finding the right shoe becomes a balancing act of sorts – in fact, that is why some runners choose such brands as New Balance. The brand reminds them that running is one sport where balancing comfort with support is important.

Finding the Right Balance

Warming Up and Cooling Down

The shoe is not the only arsenal with which you should equip yourself to avoid running injuries. You also need to stretch before running to maintain flexibility and prevent injury. Stretching should be performed after you have warmed up your muscles – about 10 minutes after a warm-up such as walking.

The activity should never be done hurriedly and should include all your limbs and joints. Hold each stretch in place for about 30 seconds without moving. It is also helpful to include certain dynamic exercises in addition to stretching, such as arm circles or cross-body arm swings. Any build-up of lactic acid will be removed, which will reduce soreness, if you regularly warm up. After you run, make sure you take the same kind of measures and cool down by stretching your arms and legs.

Warming Up and Cooling Down

Strength Training

In order to prevent injury as well, you also need to include strength training in a running programme. Strength training, which lessens muscle fatigue, should concentrate on all the muscle groups of the body, including the upper body, lower body and trunk. The training includes such exercises as hill running, weight lifting and plyometrics.

Strength Training

Hydration

Injuries also happen less frequently when a runner stays hydrated and eats a diet that is well-balanced. Runners should pre-hydrate about 2 hours before they run and then rehydrate after a running session. Six to 8 ounces of fluid should be taken for each 20 minutes’ of exercise.

With the above approaches, you can gradually increase the mileage you log while running and improve your running performance over time. Taking a gradual approach, stretching before and after running, keeping hydrated and wearing the proper running shoes should assist you in any cross-training you do as well.

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