Essential Tips for Safe and Enjoyable Running

The 7th of June is Global Running Day, so we are celebrating the joy and benefits of running. The theme this year is about inspiring each other to lead a more active lifestyle, no matter the distance covered. 

Some key takeaways from the article for you;

  • After running, gradually lower heart rate through cool down walks and gentle stretching to prevent soreness and help recovery.
  • Ice pack therapy for 15-20 minutes reduces inflammation that causes post-run muscle soreness and discomfort.
  • Important stretches after running include calves, hamstrings, quads and hip flexors, holding for 20-30 seconds each.
  • To avoid injuries, progressively increase mileage for new runners, get properly fitted running shoes, cross-train, and gradually intensify workouts.
  • Shin splint prevention involves slowly ramping up run intensity, varying surfaces, practising good form, warming up/stretching calves, and considering arch supports.
  • Gradually progress distance, allow rest days, stay hydrated and nourish your body with nutrient-rich foods to enable recovery between runs.
  • Seek professional help for persistent pain and consider the benefits of MBST therapy to reduce injury recovery time by up to 75%.
  • Prioritising post-run care, prevention and listening to your body leads to safe, enjoyable and injury-free running.

Whether you’re a seasoned runner or just starting out, taking care of yourself and preventing injuries should be a top priority. In this article, we’ll delve into crucial post-running care and valuable tips to keep you injury-free.

Image of a young female runner holding her ankle

Post-Running Care:

After an invigorating run, it’s essential to prioritise your body’s recovery. Here are some post-running care tips to consider:

1. Warm Down:

Give your body the cool-down it deserves by gradually lowering your heart rate. Engage in light exercises such as walking or gentle stretching to relax your muscles, prevent soreness, and promote better recovery.

2. Ice Pack Therapy:

If you experience muscle soreness or inflammation, ice pack therapy can work wonders. Apply an ice pack wrapped in a cloth to the affected area for 15-20 minutes. This reduces swelling and aids the recovery process, giving your muscles the relief they need.

3. Stretch It Out:

Stretching after a run improves flexibility and helps prevent muscle tightness. Concentrate on stretching your calves, hamstrings, quadriceps, and hip flexors. Hold each stretch for 20-30 seconds while focusing on deep breathing to enhance the benefits.

Running Injury Prevention:

Preventing injuries should be a priority for every runner. Incorporate the following tips into your routine to stay safe and injury-free:

1. Gradual Progression:

If you’re new to running or returning after a break, start with a manageable distance and gradually increase your mileage. This gradual progression allows your body to adapt, minimising the risk of overuse injuries.

2. Proper Footwear:

Invest in a pair of running shoes that offer adequate cushioning and support for your specific foot type. Visiting a specialised running store for a gait analysis ensures a proper fit. Remember to replace your shoes every 300-500 miles to maintain optimal support.

3. Cross-Train:

Incorporate strength training and other forms of exercise into your routine to strengthen your muscles, especially your core and lower body. This improved strength enhances running form and stability and reduces the likelihood of injury.

4. Shin Splint Prevention:

To avoid the discomfort of shin splints, implement the following measures: gradually increase the running intensity, vary running surfaces (e.g., grass, trails, pavement), maintain proper form, warm up before each run, stretch your calf muscles, and consider using arch supports if needed.

By following these post-running care tips and injury prevention techniques, you can ensure a safe and enjoyable running experience. Remember to always listen to your body, seek professional advice for persistent pain or discomfort, stay hydrated, nourish your body with nutritious foods, and prioritise rest days for optimal recovery.

Happy running, everyone!

Experience running and sports-related injuries? Discover the remarkable benefits of MBST therapy, proven to reduce downtime by up to 75%. Find relief and accelerate your recovery with our cutting-edge treatment. Get back on track faster and unleash your full athletic potential.

Written by

MBST UK

A community of dedicated healthcare professionals who incorporate MBST therapy into our clinical practices. We are comprised of the most qualified practitioners in musculoskeletal health, including Chiropractors, Osteopaths, Physiotherapists and Surgeons, and we always do what is best for each patient.

June 6, 2023

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