Exercise, training injuries, fitness Enhance your running experience with these top 7 tips to prevent injuries. Getty Images
The most common causes of running injuries - and how you can protect yourself from them.
Many people, running helps to leave everyday life behind. Sport offers numerous health benefits: Running has a positive effect on cardiovascular function, body weight and psyche, among other things.
Despite its positive aspects, running also carries a risk of injuries that affect both recreational athletes and professional athletes. Typical running injuries range from overload damage to acute complaints such as strains and ligament ruptures.
Typical problems caused by overload in runners are, for example, shin edge syndrome and Achilles tendonitis.
According to various surveys, about 50 percent of runners were injured by overloads every year. A study by the German Sport University in Cologne and the True Motion Research Laboratory came to the conclusion that the knee in particular is affected, followed by the Achilles tendon, calf, back and hip.
In order to remain healthy and active in the long term, it is therefore crucial to prevent and minimize the risk of running injuries. Professor Dr. Gert-Peter Brüggemann from the German Sport University in Cologne and founder of True Motion knows how to do this.
1. Find your own pace
Many runners train too intensively. However, the body needs time to adapt to new stresses. "Especially running beginners often run too fast," says Brüggemann. The body gives direct feedback: "If you can still talk while running and feel comfortable, you have chosen the right intensity."
It makes sense, especially for beginners, to start a little slower until they have developed a feeling for how the body reacts to the load. You should also not be afraid to walk for a few minutes in between. Over time, you become fitter and can adapt the pace to the increased level of performance.
2. Develop your own running style
In order to reduce the risk of injury from the outset, it makes sense to work on a good running technique. Shorter steps in particular help with this. They reduce the loads that affect the body when running.
"You should pay particular attention to not putting the foot in front of the hip, but preferably under the pelvis," says the expert. Even with pain, it can help to take smaller steps.
3. Choose the right running shoe
The shoes have a great influence on the running technique and the risk of injury. The expert advises to resort to so-called biomechanical shoes that support the natural movements.
"Shoes with angular soles help when standing, but they are not very suitable for running," he says. "They unnecessarily increase the loads on the knee joint in particular, but also on the ankle and hip joint."
If you are unsure, you can also have a consultation including running analysis carried out in a running shop, as the choice of the right running shoe has a great influence on the running technique.
4. Strengthen the muscles
In addition to running, moderate strength training can also help to give the body more stability. This makes him less susceptible to muscular injuries. "Strong muscles stabilize the joints and help to avoid incorrect loads," explains Brüggemann.
Targeted training helps to strengthen the ankle, knee joint and hip joint. "The foot muscles as well as the trunk and pelvic stabilizers should also ideally be part of the training plan," says the expert.
However, runners should also have one thing in mind: strength training leads to muscle growth. The body becomes heavier - and thus the load on the body when running also increases. So here it is important to find the right balance.5. Choose the right substrate
You often cannot choose the substrate, but with different substrates, the training can be designed in a versatile and individual way. Whether on the road, in the park or forest, whether on the trail or the tartan track - the loads on the body differ depending on the surface.
"For different surfaces, you can use shoes with differently designed outsoles that have different slip resistance," says Brüggemann. The widespread assumption that running on harder and compacted surfaces is associated with a higher risk of injury than running on softer parking paths or forest paths is not true.
A solid, flat surface is more suitable for fast speed runs. If you walk on unpaved ground, you should concentrate in particular to detect obstacles and unevenness at an early stage.6. Don't neglect the warm-up
A thorough warm-up prepares muscles, tendons and joints for the upcoming load and can prevent injuries. "This can be done by loose exercises standing or walking or by slow staring in," says the expert. He also advises to stretch only after running. This can support the body in regeneration.
7. Take break days
Recovery is just as important as the training itself: the body adapts to the stress during the rest phases. Only then will he be able to continue to perform and improve. The principle is that the higher your own level of performance, the shorter the required breaks.
Runners should also ensure sufficient sleep and drink enough. Massages and gentle movements such as yoga can also contribute to recovery.
It is also important to pay attention to the signals of the body: pain and other complaints are warning signs. At the latest then, it makes sense to adjust the training accordingly or to take a more extensive break to prevent long-term injuries.
[Via GQ Germany]
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