Running long distances and participating in endurance events such as marathons is something that many people enjoy doing. Running can be a great way to get fit and healthy whilst also maintaining good mental health. However, it can lead to injuries without the proper equipment and technique. In this article, we take a look at ways in which you can prevent injuries from long-distance running.
Running puts a high amount of pressure on your feet and knees, especially when running on hard surfaces. To protect your joints from injury, you need to invest in a high-quality, well-fitting pair of running trainers. There are many types of running shoes, each suitable for different terrains and feet. Running shoes need to be snug around your heel and foot but also provide enough room in the toe area for your feet to spread out. They also need to have the right level of cushioning for the type of surface you’re running on. Long-distance runners need more cushioning to prevent injury. We recommend trying on several pairs of running shoes before choosing a pair. Many specialists running shops can advise on the fit and analyse your gait in different pairs of shoes. It may be slightly more expensive, but it can help you find a pair of running shoes that will improve your performance and reduce the risk of injury.
Before starting your run, you should take time to stretch and warm up your muscles, ligaments and joints. You should do this by performing a series of slow and controlled stretches, focusing on your thighs and calves. Don’t forget to stretch before every run; rushing your stretches or forgetting to stretch could lead to injuries. You should also stretch again after a run; this will help to reduce muscle soreness and prevent injuries; it can also help you recover faster, which is great if you’re on a tight training schedule. There are plenty of free videos that you can follow online to ensure you’re stretching correctly before and after each run.
When running long distances, your energy supplies will deplete during the run. This can lead to premature fatigue and aching joints, making it difficult to carry on running. If you push through this, you could make a mistake and severely injure yourself. Using running energy gel during long-distance running can help to replenish your energy levels. Running gels contain a high amount of carbohydrates made from simple sugars; your body can quickly use these as a source of energy so that you can run for longer. During a long-distance run, it is also important to stay hydrated and replace any water lost through sweat.
It's only natural to want to get better quickly and master a skill such as long-distance running, but pushing yourself too far can be dangerous. Athletes train for many years, gradually building themselves up to longer and longer distances. Your body, muscles, joints and organs need to be trained to run long distances, don’t expect you’ll be able to run a 10k or even 5k if you don’t regularly train. Always stick to your current fitness level and build up the time you run slowly; this will help to prevent injury.
Running every single day is more likely to result in injury. You need to allow your body enough time to rest and recover after a long-distance run. Make sure you schedule rest days into your training plan. This will not only improve your performance, but it will also help to prevent injuries.
Running on pavements during the winter can be fatal. You can easily slip and fall over on patches of ice, resulting in serious injuries such as breaks or sprains. Avoid running in icy conditions unless the path or track has been cleared. It's best to train on a professional track during the winter to avoid the risk of slipping over and falling.
These are just a few tips that can help prevent injury when running. If you’ve been injured, always follow the advice of your GP before heading back out and running again.