▲Light warm-up exercises for 10 minutes before a run are key to avoiding injury.

▲Holding stretches for 10 seconds without bouncing keeps you limber.

▲Stretching too intensely prior to a run can increase the likelihood of hyper-extension.

▲Try to walk as much as you run at the beginning of your jog, before building up to a 3:1 run-to-walk ratio.

▲Deep lunges are important, but keep them for after the run, not before.

▲Strengthening your core enables your body to handle the intensity of a run.

▲One of the most common mistakes runners make is jumping off the couch and into a run.

▲Mix up your run, mix up your workout, mix up your life! It doesn't always have to be extreme exercise or nothing all the time.

▲This one is a given but it's among the most important: stay hydrated and eat well to avoid cramping up.

▲Pushing yourself too hard will lead to shin splints and sprains. Listen to your body.

▲Increase the intensity of your run by 5 to 10% per week.

▲Take days off to allow your body to recover and build on what you've started.

▲There are people whose job it is to improve your running style. Use them as a resource.

▲Go hard some days, but just have fun on others. Mixing up your run and exercise routine will make you more dynamic.

▲Measure your runs in distance, not time. Factors like wind and inclination will skew your perception of progress.

▲Run at a steady pace. Maintaining consistent momentum will get you farther than short bursts.

▲If leaning forward while running doesn't feel natural, don't do it.

▲Workout fads are as common as new music, but rarely helpful. Run the way you feel comfortable.

▲Wall squats are important for strength.

▲If you get runner's knee, swimming is a good alternative to running until you're feeling better.

▲The rowing machine will only make your runner's knee worse.

▲You can get a gait analysis that determines what parts of your foot you land on when running and how to improve it.

▲Avoid jogging near crowds of people you have to dodge. You could run into someone or step in a pot hole.

▲Try jogging on a track or in a park, away from traffic fumes.

▲Stay healthy and keep your run productive, avoid these "healthy" foods and live longer.

▲Your breathing is your body's natural barometer. Stay conscious of your breathing to understand how your body is responding to your run.

▲The right running shoes will feel great, the wrong ones will end up hurting you.

▲

Cooling down is as important as warming up. Do some light exercises at the end of your run to avoid throwing your body into shock.

▲

You're ready to go for a run, get in shape, or stay fit and get high on life. But injuries from running are incredibly common, and while most people know to stretch before a jog, stretching too deeply can increase the likelihood of injuries.

But there are ways to prevent hurting yourself while you get fit. Click on and take a look at these helpful tips.

Running technique: This is how you avoid injuries

Essential tips for safe stretching and fitness routines

15/11/24 por StarsInsider

LIFESTYLE Fitness

But there are ways to prevent hurting yourself while you get fit. Click on and take a look at these helpful tips.

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