Runners: Listen up: Running is an excellent sport with many health benefits, but if you don't pace yourself properly, you are likely to suffer from one of these common issues:
- Runner's knee: tender pain surrounding the kneecap due to the repetitive force of pounding the payment
- Achilles tendonitis: painful swelling of the Achilles tendon, or tissues connecting the heel to lower-leg muscles, often caused by improper footwear, tight muscles, or a too rapid increase in running distance or speed
- Plantar fasciitis: inflammation, or actual tearing, of the delicate tissue on the soles of the feet, also due to the pounding nature of running or unsupportive shoes
- Shin splints: sharp aching sensation in the shins when the muscles and tendons attached to the shinbone become irritated
To protect yourself and prevent injury, follow these simple tips:
- Abide by the ten percent rule.
Don't increase your mileage by more than ten percent each week so that your body has time to adjust to new distances.
- Schedule rest days.
Your body needs rest and time to recuperate every few days. It's just as important as your body needing exercise.
- Check your shoes.
Keep track of how many miles you have logged in a particular pair of shoes, and replace them every 600 miles or sooner. It's also a good idea to have your shoes fitted properly at a specialty running store.
- Keep it even.
Running on smooth, even surfaces is more forgiving than trails made up of rough, rocky terrain.
(Courtesy of Greatist)
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