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How to reduce your risk of running injuries

Whether you’ve been running for decades or are new to the game, you’ll know that knee twinges, tight hamstrings, and other types of painful niggles are part and parcel of being a runner. However, while running injuries are frustratingly common, it is possible to significantly reduce your risk of pain by following a few simple rules. To help make your runs as painless and pleasant as possible, therefore, we’ve put together a list of injury-prevention tips below.


1. Don supportive footwear

Are you guilty of running in tattered old shoes? Stop right now! Flimsy and ineffective footwear will strain your muscles and tendons and quickly lead to pain. Investing in decent running shoes is one of the best things you can do to look after your heels, ankles, and knees. Of course, you must also ensure that your shoes fit well – painful blisters are unlikely to help you win any races! Put simply, your foot should fit snugly into the heel of the shoe, leaving a little room for movement in the toe area. If you’re feeling a little unsure about whether your shoes fit, it is worth visiting a speciality running store for a proper fitting session. Once you have purchased your shoes, they will likely last for around 400 to 600 miles, after which point you should invest in a new pair.


2. Combine your runs with strength training


Strength training with weights and professional gym equipment represents one of the best ways to protect your body from injury. Why? Strength training boosts muscles strength and tone while improving endurance and increasing bone density. The stronger your muscles and bones, the less likely they will break down and cause pain. While gyms are the best places for strength training, you can also purchase weights for home workouts if desired.


3. Don’t ignore the importance of flexibility

On top of strength training, it is important to keep your body as limber and flexible as possible to reduce your risk of injury. As well as stretching before and after workouts, sports such as yoga represent fun and effective ways to boost flexibility. Even better, they will leave you feeling calm and reduce feelings of anxiety.


4. Patience is key


Many beginners bite off more than they can chew when they step out on their first runs. Unfortunately, however, building up your mileage gradually is key for preventing injuries. Say, for example, you’re training to run a 10k. You can’t expect to run the full length within the first week or two. Rather, you should start with short runs and gradually increase your distance over several weeks.


5. Don’t be tempted to run through the pain


We get it – running is one of the most addictive sports out there. Missing a training session can leave you feeling restless, cranky, and itching to get back out on the road. However, running with an injury is almost always a bad idea, as it risks making the problem worse and leaving you out of action for even longer. Rest is vital for recovery, so remember to factor in some rest days and don’t feel bad about skipping a day if your knee is playing up. It is also important to check in with your doctor if the pain lasts for much longer than a week or two – they may be able to offer some helpful treatments.


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So, now you know how to reduce your chances of injury, why not take a look at our range of unbeatable men’s gym clothes and running shorts? You’ll love our range of functional and stylish activewear!

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