Running injuries are quite common among recreational and elite runners. Even if you have never been injured in before, you should always be thinking about how to make the necessary preventions. If you eliminate the root causes and developed good running habits, then your chances of getting injured will diminish exponentially. Here are the seven principles for injury-free running.
Wear the proper running shoes
Your shoes play a major role in the proper alignment of your feet. Therefore you should choose comfortable shoes and Change them every 500 miles. Usually after this distance, shoes lose their ability to absorb the shock of running.
Develop the proper running form
The proper running form can make you or break you as runner. If you work on enhancing your running mechanics, your body will be more aligned and balanced. Therefore the chances of abnormalities in your system decreases, thus you will run injury-free.
Stick to the 10-Percent Rule
The 10-Percent Rule states that you should never increase your weekly mileage by more than 10 percent over the previous week. In fact, you should also follow the 10-Percent Rule when you are building up the length of your long runs as well. Jumping straight from 4 miles to 10 miles is a big mistake. Do 5 or 5 and half miles instead.
Limit your weekly mileage
Most running experts recommend that you should not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but a great deal of evidence shows that running more than 45 miles per week increases your risk for an overuse injury.
Avoid uneven or hard surfaces
Do not run on slanted or hard surfaces. They can cause a lot of imperfections and abnormalities in your body, causing extra stress and workload on your joints, muscles, and bones, therefore leading to injuries. The best running surface is soft, flat terrain.
Be aware of what your body is telling you
Even the slight pain or discomfort should be handled with great attention; Pain is a sign that should not be ignored, because it indicates that something is wrong, and there may be some abnormality in your body chain. Of course you should be able to tell the difference between productive discomfort and non-productive discomfort.
Take sufficient recovery especially between hard workouts
Recovery is the main key to consistent progress. Many highly motivated runners, including recreational runners, are obsessed with training and afraid to rest, they believe the harder they train, the faster they will run, despite evidence to the contrary.
Taking a one day break in between your training sessions allows your body to recover and rebuild while limiting your risk of suffering a running injury due to the accumulated stress that your body went under while exercising.
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