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Running Tips to stay injury free

If you’re determined to stick to your new year’s keep fit resolutions, it’s essential you stay injury free. You can get the best out of your running and fitness regime by following a few simple steps before you hit the streets, says Paul Starkey at specialist medical sports company, Neo G.

  • Whether you’re a novice or a seasoned runner, it’s crucial to build fitness slowly. Take the right precautions to ensure you don’t succumb to avoidable injuries that can put you out of action long before a big event.
  • Stretching properly is one of the most important things to remember in any running program. Keep your muscles relaxed and flexible and relieve tension and strain by simply doing a few gentle stretches before and after your run.
  • It is extremely important to build up to running slowly and carefully and not to overdo it at first. This way you will be more likely to see early success and keep the programme going long term.
  • Walk – if you are new to running and feel you may be overdoing it, don’t be afraid to walk for a while. Walking at a brisk pace is very good for building up and can be effective at burning calories and keeping your body warm. Just make sure you walk at a good pace with a spring in your step!
  • Breathe – when running in the cold your airways can become constricted. Simply hold your breathe for one second longer and special airways will be opened up in your lungs to help them work more efficiently in the cold weather.
  • Avoid ankle injury – with the recent wet and icy conditions the risk of twisting your ankle is increased so avoid running in the dark where obstacles can’t be seen. If something hurts then something has gone wrong. Seek advice and rest the injured area.
  • Avoid getting cold – Your body temperature will reduce rapidly once you have finished a run, to avoid your muscles cramping up ensure you walk briskly for five to ten minutes at the end of your run

By eating regularly and sensibly you will find you have more energy so avoid skipping meals and eat plenty of protein after a hard run to repair your muscle tissue.


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