How to Avoid Pain and Injury for Runners

Running is a great individual effort sport. It teaches one how to set goals, adopt discipline, fix stride and cadence issues, breathe correctly, etc... Also, it is one of the most beneficial activities for cardiovascular health in general. With all of these upsides, why not run all the time. After all, the more activity the better correct? In this case, no.

With running, although it is so healthy for the heart and lungs, it can also be devastating on the joints and the muscles. The body is quickly and easily broken down from the impact of the feet to the street when running, and pain and injury tend to set in swiftly and chronically for long-time series runners.

If you want avoid pain and get rid of the possibility of injury as a runner, you will have to take precautions to make sure you do so properly. Here are some "how-to" tips to get rid of pain and injury as a serious runner.

1. Warm up and cool down with a walk

If you are going on a long run or even doing shorter fast-pace sessions that could include sprints, it is always best if you incorporate from time to cool down and decrease the heart rate. Not only will it get your heart rate in a proper zone, walking will also help to take the intense strain off of your joints temporarily so that there is lesser of a chance to over-train and injury yourself when running for a long period or sprinting for intervals.

2. Get a pair of padded insoles for your feet

If you plan to spend a lot of time in a pair of shoes hitting the pavement, you will want an insole that relieves pain caused by plantar fasciitis and other foot conditions because developing these conditions can be painful and also a major setback. Getting fitted for proper insoles and understanding how you place pressure on your body and spine through the striking of your feet can make the world of difference in long-term back pain and injury.

3. Get your cadence and form down

Looking to go out and put on 10 miles on the pavement and get up to distance or speed in a hurry? Working your way up too fast in general is a bad idea in terms of what your body can handle. However, it is also a bad idea to chase speed or distance too quickly before developing proper form and proper cadence. Work on a straight back with tucked arms and proper breathing first. Also, work on a cadence that is as close to 3 steps per second (180 steps per minute) as possible so that your form and stride are excellent prior to pushing your limits: it makes all the difference in the world.

4. Wear fitted running shoes

It is equally important to get a pair of running shoes that matches your style of running as it is to get your form down, wear the proper insoles, and warm-up properly. Getting fitted for your running shoes allows an expert to evaluate your pronation, your heel-to-toe strike (and the lift you need), the padding you need, the arch support you need, the weight of the shoe you need, etc... The proper running shoe takes you from a pain-laden injury-prone running nightmare, to the best running version of who you can be in just a matter of minutes: so pick out the right pair of shoes because it is vital to your running health!

Conclusion

These tips can give you some areas to work on in regard to avoiding injury and pain while runner. You have to take the proper precautions to make sure that running not only becomes a lifestyle-enhancing improvement for you, but also a sustainable practice.

Because the body is broken down so easily from running and also because running is such a great cardiovascular exercise, it is important to make sure you treat your body with the respect it needs to continue running for a long time.

If you have comments, suggestions, questions, or feedback, please leave below so we can discuss. Thank you!

Best Tips to Relieve and Avoid Pain

We have all dealt with pain in our body at some point in time. Whether it is the occasional headache or the chronic back pain in the lower back area, living with soreness and aching body parts is nothing that anyone ever looks forward to. However, there is hope for those who suffer with pain.

In order to live with pain that re-occurs or just happens once in a while, one must know the techniques and tricks to help both relieve the pain and also avoid it altogether. Utilizing these tips can help those who suffer with even some of the worst pains live with it and go on with their lives. Here are the tips to avoid pain and relieve it as well:

1. Learn to breathe deeply and relax

If you want get your body into a relaxed state, learning how to breathe deeply and even spending time meditating can help make that possibility a reality. Try this: breathe in deeply for five seconds, hold for one second, and then exhale for another five seconds. This slow breathing technique can be practiced for a minimum of three minutes at a time to both get the heart and lungs in sync and also help to slow you down and get you relaxed. This relaxation will ultimately ease the tension and relieve pain in the muscles.

Best Tips to Relieve and Avoid Pain

2. Try Capsaicin creme on muscles

If your back is sore to the point where you can no longer sit comfortably, try some type of cream to both numb and get rid of the tender pain. Capsaicin creme is designed to get to the nerve endings and numb them out. This in turn allows the body to get used to the pain because the nerve endings are deactivated and unable to focus on the soreness that you would normally feel. Just be careful: using too much Capsaicin to begin with and also getting it on your hands and rubbing your eyes will cause some series discomfort in another manner!

3. Get plenty of exercise

Although exercising at first may seem almost counterproductive because it could re-injure the sore and aching body part, it can actually help in a light capacity. Think of it this way, lighter exercise can get the blood flowing and bring nutrients through the bloodstream to prevent healing. This can at the same time release the endorphins needed to make you feel great, happy, and temporarily distract you from the pain. Exercise is key in moderation and in the event of pain easing. Use it to recover from injury, distract you from the pain, and help provide healing and wellness to the affected areas.

Conclusion

Those are my best tips to help both relieve pain in certain areas and also to prevent it in general. Although some amount of pain is inevitable at some point in time, it is never a bad idea to learn how to alleviate it at all costs and reduce it when it becomes a necessary portion of life.

Have some times and techniques of your own to share in regard to getting rid of pain? Have some series back pain that you would like to discuss here? Leave us a comment and let's begin the dialogue on relieving pain!