The popularity of running and jogging is increasing every day. More and more people are taking up to these incredible exercises every day. This is because these exercises are the more effective and cheaper when compared to the other exercises. The help the individual remove excess fat better than any gym bases weight loss program in the world, they are your best exercises to keep you in proper shape. This is because the only tool these exercises require is your body. They burn up about 500 calories in an hour and since 3500 calories make half a kilo, these exercises alone, if done daily, can make you lose three kilo in a month. If you couple them with some other workout routine, you have got yourself a winner, but like all great things in the world, there is a catch when it comes to these exercises as well. Regular running can cause overuse of the legs; particularly the knees and that can lead to some serious injuries to both, the muscle and the bone.
The whole weight of the legs is handled at the knee joint and that makes the knee joint very susceptible to injuries. Knee injuries can happen to anyone. It does not matter if you are a sixteen year old kid or a seventy year old man. Studies show that about seventy percent of runners pick up knee injuries at some point of life in their lives. Most of these injuries happen during the spring, the reason not being that joggers use the wrong running technique during the spring, but the fact that they become very careless during his season as they are very excited to go jogging and often forget to take proper precautions. Most injuries happen when you are not alert enough to avoid them. However there is another kind of injuries that take a lot o time to develop, they are generally caused due to overuse of the knees.
The most common knee problem that is faced by runner is known as runner’s knee. Do not get scared by the name of the injury as it does not mean that it will happen to if you run or that it happens to all runners. The name of the injury is the runner’s knee because it is generally seen in runners. These injuries are generally caused due to misaligned joints, overuse of the joints and wrong jogging habits. The one thing common between all these causes is that all of them can be avoided. If we follow a few preventive measures properly there is a good chance that we may never suffer from any knee injuries while running.
Buy the Right Shoes
Never judge a shoe simply by name, brand or cost or what some reviewer has to say about it. Cushioning and strength of design are important, but even more important is a shoe that fits your foot correctly. A doctor or podiatrist can also lend their expertise in finding the right shoe for your foot. Some individuals have wide or narrow feet which require them to wear special sizes which are no available in the market. Unfortunately, a lot of shoes today that claim to be “running shoes” do not deserve the name. They claim to provide support or cushioning but it is better that you replace the sole of the shoes with your own sole.
Warm up before heating up
before any type of running, whether a jog around the block or the Boston Marathon, it is essential to stretch your whole body properly. Stretching not only gets your blood flowing and limber up before putting your muscles through a workout also, but also helps prevent shin splints injuries to the hip, and foot cramps. It is imperative to stretch in cold regions as in these areas so as to avoid limbering of muscles.
Mix it up
Joggers mostly concentrate on running every day and tend to forget about all the other exercises. However, doing this makes it difficult to balance your body. Runners who just run end up developing very strong hamstrings (the muscles running along the back of the thigh) while not developing proper quadriceps (the muscles that run along the front of the thighs). Adding workouts that strengthen the body’s core systems result in developing both, the hamstring as well as the quadriceps. In addition to this the muscles of the buttocks and hips also get toned.
nutrition is very important for an individual who runs regularly. For instance, research shows that an adult needs at least 1000mg of calcium every day, this could be provided by supplements as well as green vegetables. Supplements like glucosamine and chondroitin are also very helpful. These supplements are known to show mixed results and hence are unadvisable.
If you jog carefully there is no danger of picking up injuries. Stay safe.