Running is a great cardio exercise that helps to improve heart health and is also one of the most efficient ways to burn calories. Injuries resulting from running can hinder your performance, whether you are a pro or an amateur. You might end up taking a break from running for days, weeks, or even months as a result of this.
Preventing injuries in the first place is way better than seeking for means of recovery. Keep reading to know more about preventing injuries.
1. Self-massage
You can take off a few minutes, two to five times weekly for a self-massage. Work on your calves, hamstrings, back, pecs, and quads above and around your knees, this will help to relax the major muscles you use in running, and also speed up recovery and restore tissue tension.
If your muscles do not recover from the previous workout, you just might be going out to work out the next time and get injured even before you realize it, simply because your legs couldn’t handle your cardiovascular output capabilities. You can get foam rollers and massage sticks like cake rollers to help.
2. Sleep
Sleep is very important, but it is quite unfortunate that a lot of people do not value it. You could easily sacrifice some hours off your sleeping time to do one or two things you tag as important, like responding to emails or finishing up some projects. But then, it is at the expense of your sleep, which should have a great effect on your health.
When you are asleep, your body heals to benefit from the key adaptations as a result of the training it has gone through. When you are devoid of sleep, your body tends not to function effectively as it should, both in its physical and mental state. It is generally recommended that you sleep between 6 to 9 hours every night, and if you have a race the following day, ensure you get a very good sleep.
3. Nutrition
What you eat also plays a great role in how your muscles function in a race. Eat protein-rich foods like eggs, chicken breast, cottage cheese, oats, and also incorporate foods with healthy fats sources like avocados. This will help to build your muscles and reduce the risk of minor sprains.
Some injuries may be inevitable, but you can always avoid the minor ones and save yourself the stress of caring for injuries when you should be out there running.
Image courtesy of: healthfitchiro.com, independent.co.uk.
