Running has gained significant popularity in Indonesia in recent years, as evidenced by the increasing number of running events, including marathons, half-marathons, and various other races held across cities.

While joining the running trend can be exciting, it's important to know how to prevent injuries while running. This sport carries the risk of injuries like shin splints, plantar fasciitis, knee pain, and sprains if not done properly.

How to Prevent Injuries While Running

To keep your body safe and minimize the risk of injury while running, consider the following steps:

Do a Proper Warm-up and Cool-down

Warming up before running is essential for preparing your muscles and joints for exercise. A proper warm-up boosts blood flow, improves flexibility, and reduces the chance of injury. Dynamic movements like lunges, leg swings, and high knees for 5-10 minutes are effective for warming up.

After your run, don't forget to cool down. A proper cool-down helps your heart rate return to normal and prevents muscle tightness. Cooling down should include static stretches for 5-10 minutes to help relax the muscles after a workout.

Wear the Right Running Shoes

Choosing the right pair of shoes is crucial for preventing injuries. Ensure you wear shoes specifically designed for running that provide sufficient cushioning and support, tailored to the shape of your feet. Quality running shoes help absorb impact and reduce strain on your joints and muscles while you run.

Incorporate Strength Training

Strength training plays a key role in injury prevention. Building stronger muscles around your joints enhances stability and reduces the risk of injuries.

Focus on strengthening the core, hips, thighs, and calves with exercises like squats, lunges, and planks. These exercises help maintain muscle balance and support your running form.

Gradually Increase Intensity

One common cause of running injuries is ramping up intensity too quickly. Runners, especially beginners, often increase their running speed or distance too fast without giving their bodies enough time to adjust. This can lead to excessive stress on muscles, joints, and connective tissues, increasing the likelihood of injury.

Pay Attention to Proper Running Technique

Running with proper form is essential for injury prevention. Keep your body upright with a slight forward lean, avoiding hunching over.

Swing your arms naturally to maintain balance. Avoid long strides, as this can put unnecessary pressure on the knees and ankles. Also, try landing with the middle or front of your feet rather than the heels to minimize impact.

Get Enough Rest

Rest is just as important as training when it comes to injury prevention. Your body needs time to recover from the strain of running. Without adequate rest, you increase the risk of overuse injuries. 

Stay Hydrated and Nourished

Proper hydration and nutrition are vital for safe running. Dehydration can make muscles stiffer and more prone to injury. Make sure to drink enough water before, during, and after your run. Additionally, ensure you’re meeting your nutritional needs with adequate protein, complex carbohydrates, and healthy fats.

By following these guidelines, you can enjoy running safely and comfortably while minimizing the risk of injury. If you have questions about running or other health concerns, you can consult a doctor through the Ai Care app, available on the App Store or Play Store.

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