8 Tips To Avoid Long-Term Damage In Runnign

Running is a great option for those who are looking to improve their health and lifestyle, but it can also be dangerous if the right precautions aren’t being taken. Here are some tips to always keep on top of to avoid causing any serious long-term damage.

Get the Right Size of Shoes

Shoes that are too small will not only make running harder, they can also damage your feet and cause serious bone problems in the future. Shoes that are too large can lead to rolled ankles, or cause falls. You’ll also want to keep your toenails clipped for tighter-fitting shoes.

Eat Protein Immediately After Run

While running, your body reaches a state where you experience a significant drop in testosterone. This causes muscle tissue to burn up, so take advantage of the time immediately after your run by loading up on protein. You don’t want to lose all the muscle you’ve worked so hard for!

Keep Skin Hydrated

Beyond the obvious requirement of keeping hydrated with water, you also want to pay close attention to your face. Running burns away the fatty tissues in one’s face, causing the skin to stretch over the bone in a skeletal fashion. Dr. Jeffrey D. Hoefflin has spent many a procedure fixing skin elasticity problem caused by poor hydration and an overactive lifestyle. Look into at-home microdermabrasion for a quick weekly skin treatment to keep your face looking as young and glowing as the rest of your body.

Go Easy on Sore Knees

In general the rule is “don’t ignore your pain”, but this especially goes for your delicate knees. If your knees are feeling especially sore, take a few days off. You could end up doing irreparable damage to your knees if you work them past their healing abilities. This also goes for back pain: never ignore any significant pain in your back and knees.

Wear a Sports Bra

Women runners have probably noticed the toll running can take on their breasts. Vigorous bouncing stretches out the skin and tendons in your chest, causing your breasts to sag sooner than they normally would. Be sure to wear a correctly-fitted sports bra to give you the ultimate support.

Take It Easy When Pregnant

All women are different, but it’s a smart idea for all pregnant women to never run in their third trimester. Most important is to not let one’s body overheat while pregnant, as this could cause serious birth defects. Ask your doctor for specific instructions for your running regimen.

Watch Out for Lessening Periods

If you’ve noticed your menstrual cycle start to grow less frequent, or your flow beginning to lighten, talk to your gynecologist as soon as possible. You may be running on a low amount of estrogen, which can lead to serious damage to your bones over time. In the meantime, take a rest from running to let your body repair.

Run in Moderation

Overall, it’s never a good idea to work yourself too hard. Your joints need some time to adjust to a certain level of running, and your heart can only stand so much exertion in one lifetime. Osteoarthritis is also a common and serious condition often connected with a lifetime of running. Learn to understand your body, and give yourself a rest when you feel that you need one.
Whether you’re a beginner or have been running for years, these tips should always be taken seriously. With a health and safety-conscious mindset, running can be one of the most beneficial activities you can do for your body.

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Victoria Ramos studied business and now blogs about developments in the field, as well as her other interests. She loves shopping, socializing, hosting parties, decorating, and writing. For more information on back pain solutions, visit Totale Medical at their website.