With over 10 years of experience in sports and fitness, over 4 years as a Class 2 soccer/football referee in Singapore, Yana brings an abundance of knowledge and real sports experience to her clients. You can inquire about her training or yoga services at www.XodusFitness.com
All runners would like to keep running injury free. Here are a few tips in making sure you run safe and strong:
Warm-ups and cool-down are essential. Warming-up means just that- warming the muscles to get them into action before activity. Increase the range of motion of muscles in the lower body by performing dynamic stretching as a pre-run warm-up. Leave static stretches at the end of a run. A good warm-up and cool-down routine should last between 5 to 10 minutes each and should incorporate movements that get each and every joint, especially the main joints used for activity.
Buy shoes that are suit your feet. “Ooo, pink shoes! That will go great with my new running top and they are on sale!” Biggest mistake that most new runners make is to purchase running shoes based on the appearance of the shoe or because it is on discount. Yes, everyone loves a good bargain but you have to find shoes that are right for your feet. Go to a running specialty store; get the salesperson there to help you out.
I once wore Nike shoes, but the day I tried Asics was the day I bought my last pair of Nike running shoes.
Include full-body strength-training exercises. Strength training can help you run longer and faster. It also prevents injury as it promotes joint stability. There have been a lot of talk about core training and how it will increase running efficiency; this is true but the true running power comes from glute strength. Run strong by training your glutes with squats.
Eccentric hamstring training is also important for runners. Eccentric is just the technical term for your muscle contracting while lengthening. So lets say you’re standing and you curl your heel up to your butt. As you lower your leg under control to the ground, that is an eccentric contraction. Instead of the foot flying down to the floor, you’re controlling the movement. When you train this motion, your body is able to translate this into better control during running and should help lower your risk of hamstring injury.
Go easy: listen to your body. You should ease yourself into running especially if you have never run before or have fallen off the wagon and trying to get back on it. It take a while for your muscles and joints to adapt to the stress (yes, exercising is a form of stress but it is the good kind of stress) of a new activity. Different people respond differently to stress; same goes for your body. It is important to constantly strive for a better time or mileage, but you need to know your limits, which vary from day to day, week to week.
Stay safe out there and most importantly, have fun!
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