Leg injuries are the worst nightmare for runners. Data reveals that around 80% of runners experience some sort of injury each year.
While twists and sprains can happen to even the most diligent athletes, you can definitely prevent major injuries caused by overuse and biomechanical irregularities.
Read more to uncover the best tips to avoid any injury and keep running smoothly.
Ways to Keep Running without Breaking Down
Your running should feel smooth and effortless, which requires the right gear, a careful mileage buildup, proper nutrition, and more.
1. Increase Mileage Gradually
Running too much too soon is a classic recipe for injuries. To avoid that, give your body time to adapt to high training loads. This involves taking care of all the criteria, such as:
- How many kilometers you run (daily and weekly)
- How hard the run is, and
- How many days do you run per week
Ideally, you should follow this safe running mileage:
- Week 1: Only try to increase your weekly mileage by 10-20% by adding 1-2 miles to your long run and 1 mile to each of your other runs.
- Weeks 2 and 3: Maintain your new mileage and add one to two speed workouts.
- Week 4: Minimise your mileage by 10-15% for a cutback week.
2. Select the Right Gear
A proper gear fit is crucial to help you glide on the tracks. Invest in good-quality running shoes that complement your feet’s pronation (the natural tilt of the feet, whether inward or outward, while walking or running).
At the same time, opt for supportive shoes that support the arch of your foot if you’ll be wearing them for a long time.
3. Nourish Well
If you’re on a poor junk diet, it can hamper your running performance and worsen your post-run recovery.
You don’t need a restrictive, complicated diet, but a simple, colourful diet rich in fruits and vegetables can sometimes do the trick. Taking electrolyte drinks or EAA supplement shakes can also support recovery and reduce the risk of leg injuries and cramps.
4. Work on Your Cadence
Cadence refers to the number of steps you take per minute while running. By increasing your running cadence, you lower the impact force on your knees, hips, and ankles.
High cadence also encourages you to take quicker steps and allows for much smoother, less painful, and more efficient running.
5. Train Your Glutes
Studies have shown that having an imbalance in the hips and glute muscles can negatively affect your strides. Doing strength training for the hips, core, and glutes at least twice per week is necessary to reduce running-related injuries such as hamstring strains and runner’s knee.
6. Rest Properly
Rest is non-negotiable if you do long-distance runs like marathons. From time to time, days off from running and ensuring proper sleep are important for leg recovery and for preventing weakness in muscles, joints, and bones.
Some professional athletes take the best ZMA supplement to relax muscles, enhance nutrient absorption, and promote sleep.
Key Takeaways
Injuries in running are common with overtraining, inappropriate gear, and poor nutrition. However, these can be largely preventable with the right approach. Make sure that you gradually increase mileage, wear proper gear, maintain good nutrition, and prioritise rest. Following these tips can help you stay consistent, recover better, and enjoy smoother, pain-free runs without frequent breakdowns.
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