Running and injury, they always go together. That is why it’s crucial to undergo a rigid running training and learn how to run fast with zero injury. It is best if runners would have an automatic reaction to steering away from any accident or serious injury while running. But that is quite near to impossible. Especially when running for a 10K, it is not enough that a runner can run so fast.
What is more important is that he has to learn the principles of how to keep himself injury-free when running training for a 10K. Even coaches admit that it is actually when a runner runs badly that accident happens. That is why the best gear to arm yourself with is precaution and nothing else. Here are some of the principles to guide you in running with zero pain or injury.
5 Principles in Staying Injury-Free
1. Always Warm Up And Cool Down
Warming up and cooling down are two of the basic things you must remember when running. Prepare to run slowly, gradually picking up at the middle, and then gently slowing down at the end. Learn to master these two for they are known to have the ability to avoid damages in both muscle and ligament.
2. Listen To What Your Body Says
Watch out for different types of pain when you run because in running training, your legs and muscles will surely feel tired. But remember, when you feel you have tired muscles or scorching lungs, don’t panic. These are the good pains of running. You can start worrying when you get the bad pains – the kind of pain in your joints, muscles, ligaments and tendons that linger even after a few minutes of running.
Whenever you feel this, or feel hurt, immediately stop and REST! Medical experts have found out that for every minute you do not apply ice on an injury, you are allowing recovery to slow down by one hour. However, if the pain still exists even after having been treated, it would be best to already consult your physician.
3. Train Less
Did you know medical research has discovered that about 95% of marathon runners are almost always over trained? Simply put, these runners would have performed much better were they not trained so much. Because when you run, your body also needs some time to rest to be able to recover. Otherwise, if you keep running despite what your body, specifically your muscles and joints are telling you, then you will surely not make any more progress but worse, you might even break down.
4. Sleep Well
It is rule of thumb that when you are training for running, you must spend at least a day or two off from running per week. You will need to have sufficient sleep every night for two straight weeks when preparing for a competition or race. That way, your body will have all the energy to run the 10K distance!
5. Healthy And Proper Nutrition
Nothing beats having a good night sleep before the competition matched with good and nutritious diet. Try eating bananas before the competition, they are so easy to digest and are rich in potassium which is very useful for preventing muscle and leg cramps. Always remember that you need to gas up with the great demands of running training, so make sure you are always well-rested and well-fed with a healthy diet to stay running until the 10K with zero injury nor accident!