For a few years, practicing running has become increasingly fashionable in our country, and many people incorporate this healthy habit in their weekly activities. This is good news: running is a very healthy sport, it is cheap, and it can also be practiced outdoors.
But, as with any other physical activity, experts warn of the risks involved in practicing this sport without following a regular training plan, or without warming up and stretching all the muscles involved. In other words, it is not about going out for a run “like crazy”: we must prepare properly.
And it is that, according to the VI CinfaSalud Study “Perception and habits of Spanish runners”, six out of ten runners (61.8%) have suffered health problems while practicing this sport, mainly muscle injuries or severe headaches . “When running, the whole body starts up: more than two hundred muscles and numerous bones and joints are coordinated with each other, while the respiratory system and the heart work at full speed”, explains Eduardo González Zorzano, expert of the Medical Department from Cinfa Laboratories. “For this reason, the runner must ensure that he is in a state of health that allows him to run without risks, especially the 28.4% who, according to the study, have a previous diagnosed pathology.”
What must we take into account to run without putting our health at risk? We can summarize the recommendations of the experts in this decalogue:
1. Run with your head
Running is a very healthy hobby, as long as it is practiced sensibly: don’t lose sight of your motivations and, above all, set yourself realistic goals, which you must gradually meet and increase.
2. Before you start, check your health
Before starting to run, go to the consultation of a specialist, who will check your general health and will perform stress tests to know your physical condition. Don’t wait until you are injured or show signs of illness to go to the doctor.
3. Follow a personalized training plan
The ideal is to go to a coach trained in Physical Activity and Sports Sciences, who will program the most appropriate training plan for your case and purposes.
4. Always warm up and stretch
Both precautions are essential to reduce the risk of injury : the pre-warm-ups allow your body to increase the temperature and prepare for the exercise, while the subsequent stretches are key to alleviate the tension in muscles and tendons that physical activity can produce.
5. Respect the rest days
Rest is one of the keys to what is known as invisible training, essential to increase the physical performance of the runner and prevent injuries. In addition to not running on the days of the week established in your training plan, you should sleep between seven and nine hours a day .
6. Follow a diet rich in carbohydrates
You must eat in a balanced way and consume all types of food, but with a predominance of those that contain carbohydrates, present in pasta, bread, flours and cereals. In this way, you will be able to keep your body’s glycogen stores as full as possible.
7. Hydrate your body
Do it before, during and after exercise, when we lose a large amount of water and electrolytes through sweat. If you do not ingest the necessary fluids to replace the losses produced, your physical performance is reduced and the risk of injury increases.
8. Nutritional supplements
To avoid dehydration, prepare the body for the race and help the muscle recover afterwards, nutritional supplements can be a great help. Of course, always choose products that guarantee the highest quality and safety, with the advice of your pharmacist or a specialist doctor.
9. Pamper your feet
It is one of the parts of your body that suffers the most when you run . Wash and dry them properly every day, moisturize them at least twice a week and cut your nails properly. Also, do not forget to go to the podiatrist to treat corns and calluses or any possible problem.
10. Choose the most suitable shoes for you
Your sports shoes and the rest of the equipment you use when running should be adapted to your needs and objectives as a runner. In the case of shoes, it is especially important that their cushioning is adequate for your weight and their ergonomics, adapted to the way you step.
