Stay Safe While Enjoying Your Routine Run
Do you enjoy going on a jog most days of the week? Running is an excellent way to burn calories, stay in shape, and even boost your mood, preparing you to have a great rest of the day. However, it can take a toll on your knees if you’re not taking specific preventive measures to protect yourself. Not sure how to lower your risk of sustaining knee-related injuries when going for a run? Check out these four simple tips that are sure to make a significant difference!
#1. Complete a Series of Stretches
Always stretch your body for a minimum of five minutes and up to 15 minutes before heading off on your run. While it may seem like extra work, it’s a great way to prepare your body for the strenuous activity you’re planning to do. Some of the best stretches include a few repetitions of knee bends and straight leg lifts, where you’re on the ground with your back on the floor, slowly lifting one leg straight forward while the other remains bent. Continuously stretching before runs can help you strengthen your knees to prevent injuries.
#2. Invest in a Good Pair of Running Sneakers
Although you may think it’s more of a gimmick when you see sneakers explicitly advertised for runners, there’s a difference between the average pair of sneakers and something designed for those who like to jog. Running in any random pair of sneakers can put you at a significantly greater risk of sustaining an injury because what you’re wearing on your feet might not offer the level of support and comfort your feet need. Invest in a good pair of sneakers with the latest features that keep you comfortable and protected, such as breathable mesh material, custom lacing systems, and comfort insoles. Always read reviews before buying a pair of sneakers you’ll wear for your daily jogs.
#3. Take It Slow and Work Your Way Up
Perhaps one of the simplest ways to prevent injuries is to take your time with running. If you’re new to it, don’t assume that you’ll easily be able to run for hours on end without taking breaks. And, even if you’re willing to push your body to the limits, it’s best not to do that. Instead, when you decide to start running, try to take it slow and work your way up to spending more time moving. For example, you may want to jog for 15 minutes the first day, 20 minutes the next day, and 30 by the end of the week. It’s not a race, so why push yourself further than you need to when you can enjoy the experience without hurting yourself?
#4. Maintain the Perfect Posture While on the Move
Don’t forget about your posture when running. The best way to jog with ease and without putting a strain on your body is to keep your back straight, look forward, keep your head held up instead of looking down, and have your arms a bit loose and slightly open as you move. You could potentially sustain unintentional injuries if you’re not maintaining the ideal posture.
Go for your morning jog to reap the benefits of physical activity while exploring the outdoors. However, be wise about your routine runs by maintaining the correct posture, stretching beforehand, wearing the right sneakers, and not pushing yourself past your limits.