How to Avoid Walking and Running Injuries, Part 6


In the last article in this series called “How to Avoid Walking and Running Injuries,” I said that you can significantly reduce the risk of injury by paying attention to 5 Key Principles of Effective Training. However, there are many other factors which can help you reduce your risk from injury and I will cover some of these now.

1. Always Warm Up

Always warm up gradually every time you walk or run. Your muscles need some time to warm up. Going out too fast is one of the biggest mistakes you can make. Running easy before running hard is warming up. Five minutes of gentle jogging followed by another five minutes of slow running before you reach your training pace constitutes a proper warm-up.

2. Stretching Is Not Warming Up

Many runners stretch before running and have done so for many years. Done properly, gentle stretching is good, especially if you fit it in after warming up for at least five minutes. Stretching a cold muscle can damage it if the stretch is too much.

3. Stay Hydrated

Stay hydrated all the time even when you are not running. Hydration is very important in regulating your body temperature and excreting harmful toxins. However, many people do not realize that it also helps you stay injury-free. This is because a dehydrated muscle is more prone to strains and tears.

There are other factors which influence your risk and I will cover some more of these in the next article. To make sure you get each edition of the series, you can sign up for my Blog by filling in your information below.

Until the next time, remember my motto:

You don’t have to be fit and healthy to start, but you do have to start to be fit and healthy.

By Jim Kirwan

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  2. Mohammad

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