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How to avoid injuries on first start

Running is very good for your physical and mental health. If you have decided to do sports, then congratulations! It's a lot of fun to have the first few runs behind you, which can feel very hard when you wake up muscles that you haven't used in a while.

However, you need to make slow running easier to reduce speed, pain with delayed muscle soreness (DOMS) and allow your body to adapt to the demands of a sport with strong effects. If you are on fire every day with all your weapons on fire for a week, you risk injury, not to mention the fact that this over-intensive approach is likely to make you hate running.

Advice on starting Safe running, here is Laura McKay, Musculoskeletal (MSK) therapies for Bupa Health Clinics.

How often should you run when you start?

Your body has to adapt to your new training plan, so start slowly. Doing too much too early is difficult to maintain and carries a higher risk of injury. You should gradually increase the number of miles you run each week if you want to. Running two to three times a week should improve your fitness, but make sure you get enough rest. Allow at least one day between runs so that your body can adapt to your new routine.

Remember to listen to your body and not walk through pain. If you don't feel 1

00% or think there is a reason why you shouldn't run, don't. Wait until you feel fully fit.

What kind of injuries can occur in new runners?

Shin splints are one of the most common running injuries, especially for beginners who are not used to running. The term refers to pain in the lower leg below the knee and is often due to muscle strain, wearing worn shoes, or walking on hard surfaces.

To prevent shin splints, you should build up your mileage and fitness slowly. and combine running with other exercises. Yoga is a great exercise that can be combined with running because it stretches and strengthens your muscles.

It is also important to check that you have the right shoes to run and replace them every 300 miles. If you already have shin splints, stretch or foam your shin regularly to help recovery.

The Runner knee is a collective term that describes several injuries that cause pain around the kneecap. To avoid the runner's knee, do the same to avoid shin splints: make sure you build your mileage slowly and walk in the right shoes. Proper warming up and down is essential, and this should include stretching the muscles around your ankles, knees, and hips.

Achilles tendonitis is a result of overworking the Achilles tendon – a tissue band that connects the calf muscles in the back of the lower leg to your heel bone. It usually happens when runners quickly increase the intensity or duration of their runs.

To reduce the risk of achilles tendinitis, you should increase the intensity and amount you walk gradually. Make sure you stretch your calf muscles before and after your workout.

Plantar fasciitis is a pain on the underside of the foot around the heel. This is often a stinging pain, which is especially painful when you take your first steps in the morning. The pain may return after sitting or standing for a long time.

How can you reduce the risk of injury?

To avoid new running injuries, it is important to choose shoes that offer good support. Not just for running, but also in everyday life. Take some time to warm up gently before you start running. Exercises such as lunges, squats and high knees help warm up the muscles. It is also useful to start the run a little slower and gradually increase to the running speed. Cooling down after running with light stretching is also important. Taking the time to warm up and warm up appropriately can reduce muscle tension and maintain your flexibility.

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