Author Box
Articles Categories
All Categories
Articles Resources

Preventing Running Injuries: How Runners Stay Healthy While Training for the Marathon, 5K, 10K Races

April 10, 2012 | Comments: 0 | Views: 170

Running as a sport has become very popular in the last few years. In today's' world, most people spend their time sitting in front of their computers, at work as well as at home. Hence, people have become very unfit due to lack of body movement and exercise. This is, perhaps, why running has become a favorite hobby of a lot of people, who intend to stay fit and healthy. Besides, it is a sport which makes us challenge ourselves and we get to utilize our bodies to their fullest potential.

There are many running races like marathons, 5K, 10K half marathons etc. which are held in places across the planet. People of all ages participate in these running races. However, as most people who participate are amateurs, they are prone to getting injured. Here are few important tips which can help in preventing injuries during running:

Don't run too fast

Most runners have the tendency or running too fast at the beginning of the race itself, due to the excitement associated with it. However, this can be harmful and should be avoided. When we run too fast, the carbohydrate content in our body will diminish and eventually, we will not have the energy to continue and will need to push ourselves. This will result in injuries. The trick is to gradually increase the speed.

Understand your body

Running injuries do not occur out of nowhere and you will surely receive certain signs in the form of body ache, pain, soreness etc. which you should not ignore. You should immediately stop and take some rest, in order to rejuvenate yourself. This can go a long way in avoiding any sort of injury. Remember, there is always a limit up to which you can push your body and you should be aware of that limit.

Cardio Exercises for Runners

In order to participate in racing events, you need to be flexible and physically fit. Hence, you will need to indulge in cardio exercises on a regular basis. When you run, a lot of pressure is exerted on your heart and so, you will need to make your heart stronger so that it can bear with the pressure associated with the running race.

Stretching and Strength training for Runners

Stretching exercises will help your body in being flexible. When the body's flexibility increases then the risk of injury will decrease. Strength training exercises will make sure that your muscles are strong enough to handle the pressure exerted on them. This in turn, will help runners prevent running injuries.

Increase your running mileage gradually

As a general rule, it not recommended for runners to increase their mileage by more than about 10% each week. A common way for runners to get injured is by drastically increasing their mileage without giving their bodies the appropriate amount of time to adapt to the training load.

Whether you're training for a 5K, a 10K a half marathon or a full marathon following these guidelines will help to ensure you don't develop running-related injuries and ensure you make it to the race healthy.

Find Running Races is a great resource for Runners. It provides a calendar of local running races. Our site will help you find 5K, 10K, half marathon and marathon races (along with many others)

Source: EzineArticles
Was this Helpful ?

Rate this Article

Article Tags:

Running Injuries


Preventing Running Injuries


Running Races


10k Races




Find Running Races

LED boat trailer lights are designed to offer high-power output and low-power consumption for ultra-bright and reliable illumination; they are sealed to resist UV-radiation, corrosion, and water

By: Simon Liva l Recreation & Sports > Boating l December 12, 2012 lViews: 274

All these scooters are highly durable as they have been made using qualitative materials. They are ideal for extreme tricks, jumps and stunts for youngsters and are extremely light in weight. All

By: Simon Liva l Recreation & Sports > Extreme l November 24, 2012 lViews: 413

The interest in BMXing has grown massively over the past few years. With BMX hitting its peak in the 80's with freestyle riders, the sport has never looked back. Even more impressively BMX racing is

By: Alan Trotter l Recreation & Sports > Cycling l October 24, 2012 lViews: 452

Mountain biking has grown vastly over the years from simple, open entry competitions to global world cup and olympic events. There are still local enthusiasts and the sport has a dedicated following.

By: Philip Loughran l Recreation & Sports > Mountain Biking l July 10, 2012 lViews: 248

It's unfortunate but true that although summer holidays such as the 4th of July and Labor Day offer some of the best opportunities for families to get out and enjoy some quality time together, with

By: Dexter Luck l Recreation & Sports > Boating l July 10, 2012 lViews: 585

The term "Klunker" that for years became synonymous with heavy, clumsy machines, was actually the model of bike made by the Schwinn company that had something to do with the origins of freestyle

By: John D Meyers l Recreation & Sports > Mountain Biking l July 10, 2012 lViews: 270

Running in a half marathon is no easy feat because one has to put in demanding hours of training. One should follow a diet which consist of protein, carbohydrates, healthy fats, and water before and

By: Anastashia Chavesl Recreation & Sports > Runningl July 02, 2012 lViews: 212

Running a half marathon is a major accomplishment in a person's life. It is an achievement both physically and mentally. The training is rigorous but after finishing the half marathon every sweat,

By: Sonya Peperl Recreation & Sports > Runningl July 02, 2012 lViews: 261

A seasoned runner's account of the new half marathon held in Peoria Heights, Illinois, on March 31, 2012. Learn why this half marathon is a winner for runners in central Illinois.

By: Ramona A Swanbergl Recreation & Sports > Runningl June 30, 2012 lViews: 199

It is a defining moment in the War of Marathon that instead of a King or a General, a Runner-Messenger got immortalised in history. This was the essence of Greek philosophy, which in spite of its

By: Anand Anantharamanl Recreation & Sports > Runningl June 29, 2012 lViews: 229

�� 5 February 1952: "For the first time in the history of mankind, a young Princess climbed up a tree one day, and after having described as her most thrilling experience, climbed

By: Anand Anantharamanl Recreation & Sports > Runningl June 23, 2012 lViews: 227

Your Achilles tendon is the band of tissues that connect the muscles in the back of your leg to your heel. Sometimes this band of tissues can become inflamed which can result in Achilles tendonitis.

By: Judy Mickl Recreation & Sports > Runningl April 19, 2012 lViews: 204

Running races such as the Marathon are increasing in popularity. Find out a little more about running races such as the marathon, 5k, 10k and half marathon running events. Also look at the runners

By: Sara E Jamesl Recreation & Sports > Runningl April 10, 2012 lViews: 151

The marathon as a sport and as a social event has gained a lot of popularity in the last few decades. Marathons are events in which the participants run long distances and they are mostly motivated

By: Sara E Jamesl Recreation & Sports > Runningl April 10, 2012 lViews: 175

Discuss this Article

comments powered by Disqus