Five basic rules for safe, injury-free running

If your sport is running it is always good to keep in mind a few basic rules to run safely. Every badly practiced sport can be more harmful than beneficial, so you have to take care of certain basic aspects that will allow us to prevent injuries and get the most out of the activity.

  • The first thing to keep in mind before going for a run is: what do I wear? Although to go out to run five minutes anything could be worth, when we run frequently, slippers and clothing are going to be very important. A pair of slippers according to our type of footfall and a comfortable, light and breathable t-shirt and trousers will make the race much more comfortable and safe, especially in the case of slippers.
  • Warming up should not be missing in every start, even if we go for a ten-minute jog we will have to warm up beforehand. The mobility of joints and dynamic stretching will be basic to begin to grease and prepare the body for the race. If your workouts usually last 30-45 minutes, a ten-minute warm-up is more than fine.
  • Check the route you are going to do well. It is always preferable to run along a slightly traveled road and where you can cross with more runners in case there is a problem of injury, fatigue or fainting. If the route has a better than better source, especially when the heat squeezes, since it will not only serve to hydrate us, but also to refresh us. You also have to take into account the unevenness and the type of surface: it is not the same to go out to roll in plain that in slopes, which is a more specific work.
  • Do not force the machine, at the slightest symptom of excessive fatigue or pain in any muscle or joint reduce the gait and start walking if necessary. When something hurts is because the body warns us that it is not going well, force will only serve to aggravate the injury. The difference between stopping or following a sign of injury may be that we recover in a couple of days or that we have to be convalescent some month.
  • Training doesn’t end when you stop running, try not to stop suddenly and do it in a progressive way: follow the rule of run-trotar-andar-parar. It is always good to finish with some basic dynamic stretching, without going too far, to help recover the muscle. Then make sure you hydrate well, take a hot/cold shower and replenish energy deposits.

These are very basic rules that carried out on a daily basis will allow us to avoid injuries and train more safely and calmly.