Jogging is one of the best aerobic activities that most people love to do. It gives your body an intense cardiovascular workout that can help you to burn calories, boost your metabolism and tone your muscles. However, joggers are also prone to developing muscle and joint problems, groin pain, back issues and health conditions related to their feet, ankles, knees and more. Whether you are planning to include jogging in your fitness routine or you are an avid jogger already, you may want to consider some of these tips to prevent serious jogging injuries.
Choose the Right Clothes
First, it is imperative that you choose to run in the right clothing which means you must dress appropriately for the weather.
- Some runners believe that they can still wear shorts in extreme cold weather conditions because their bodies will be working hard. However, this can result in injuries related to cold exposure.
- Likewise, you should wear sunscreen or a visor when running in sunny conditions.
- Wearing lighter weight clothing that reflects sunlight can help you to prevent overheating when running in warmer weather conditions.
Pay Attention to Your Footwear
Many of the issues associated with joint and muscle pain can be attributed to poor footwear choices.
- Your footwear may be responsible for everything from cushioning to stability.
- Of course, choosing to run on a level, even surface is often best.
- Running along the edge of a road or on an even trail is a good idea due to the extra give on these surfaces.
- Running on a track is also beneficial.
- Uneven, bumpy trails or running on concrete is not ideal.
In all situations, however, your footwear should be high in quality and should have cushioning and stability features in place. If unsure, seek professional advice when selecting your footwear.
Do Not Wear Headphones
Many people enjoy listening to music while running, and you may be inclined to bring along a pair of headphones when you run. However, this will make you far more unaware of your surroundings, and this can interfere with your safety while running. You will be less likely to hear a car, a bike or even a person coming up behind you when you are running with headphones.
Warm Up Before You Start Jogging
It is also important for you to warm up before you start jogging.
- You can research the full list of warm up exercises that are recommended.
- These are designed to help you to loosen and warm up your muscles so that they are more prepared to take on the workout that you are about to put them through.
Warming up is one of the single best things you can do to prevent most of the injuries while running.
Listen to Your Body
Finally, listen to your body as you jog. You may feel fatigued or breathless as you jog, and this is normal because you are putting your body through a hard workout. However;
- If you feel soreness in your ankles, a twinge in your knees or feel more than slightly fatigued, you should stop to give your body a break.
- Keep in mind that resting your body as needed is better than not working out for weeks while you recover from an injury.
Preventing injuries and keeping your body safe and healthy when working out is important. Though any type of physical activity can result in injury, some activities are more prone to causing injuries than others. While jogging is healthy for you, it also can place you at greater risk for certain types of injuries. When you follow these five important tips, however, you can minimize the risk of any injury as you workout.
For more information, visit Careworks.
Author: Michele Holincheck, FNP