Injuries and runners are just like worst enemies. More than sixty percent of runners deal with at least one injury per year. It’s a constant just because most runners either don’t train intelligently or they simply follow a training program that is faulty in design. Most of the time injuries happen among runners due to physical stress. Although human body can exceptionally handle and adapt stress, but only when we apply that stress with small doses. When we apply that stress roughly without proper plan, our body finds it hard to adapt and breaks down, resulting in various types of injuries.
While running, every time our foot lands on the group, it absorbs two to three times of our body weight Just multiply the number with your steps to the total distance you run, that’s how much stress your leg have to deal every day, weeks and for years all together. With previous injuries, our body even gets more vulnerable and prone to new injuries. Even the lack of experience for new runners creates greater risk of injuries for them.
If you are a frequent runner, you need to follow a certain set of guidance to prevent running injuries. Here is a list of professional guidance which needs to be followed to stop getting injured.
Choose Smart Training
Runners need to train at more effective levels of effort to acquire best results, this is smart training. You training goal should be to obtain the great benefits of running while incurring less amount of injury and stress to your body. Follow a progressive and systematic training plan, especially new runners, with each cycle of training growing in a seamless and continuous manner to make your training session safer and more result effective.
Train for Flexibility
Daily stretching is essential improve running performance and prevent frequent injuries. Stretching should be done after the muscle warm up for at least 10 minutes and even few minutes for after your running. You should include sports dynamic exercises like skipping, arm circles, high knee drills, cross body arm swings, etc. Increased muscle flexibility helps injury prevention, especially for frequent runners.
Use Compression Wrap
There are varieties of running assistance gears available nowadays, but compression wraps and other compression gears are highly effective for runners compared to others. Wearing compression wraps will improve your endurance, help in recovery process, increases muscle oxygenation, body temperature control, improve lactic acid removal and more. It can work as one and all gear for all your running needs. Professional runners worldwide use varieties of compression gears such as compression garments, sleeves, socks, etc.
Dehydration is another prime reason for runner to be injured. To avoid heat exhaustion, take 6-8 ounces of fluid in 15-20 minutes of exercise. Prior to the exercise, consume 16-20 ounces of fluid to stay hydrated and another 8-10 ounces after your warm up. Staying hydrated with a well balanced diet will help prevent injuries for an extensive period of time. Also make sure to take an appropriate amount of water throughout the day. Dehydration cause muscle cramps, cartilage injury, osteoarthritis and more of serious injuries over the time.
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