I want to avoid running injuries: How to avoid them

I want to avoid running injuries are all runners dread. Running is probably the most common form of exercise in the western world. This is because it is easy to access and very effective. But it is also a very stressful physical activity due to the many bumps, the body must absorb every time one leg off the ground, and the forces which subsequently will be used to accelerate the body forward. Studies show that somewhere between 40 and 60% of all running regularly in the course of a year will experience being harmed. Two types of damage Basics I want to avoid running injuries can be divided into two categories: acute injuries and overuse injuries. Acute injuries occur suddenly with severe pain and disability as a result. Overuse injuries develop over time with progressively worsening symptoms. I want to avoid running injuries belong mostly the latter category, and can be far along the road caught in the bud If one is aware and sensible with his training. This is a delicate and often difficult definable line between when to 'just' is sore due to hard training, and can easily continue training, and when one is decidedly injured and should keep training break and might get problems examined and treated. A warning There can be many reasons for a program til løbetræning occurs. Some of them can be the right care to avoid pops up, and remember that it is far better to an injury never show up, but to do it right, once the damage is done. An incipient damage IS an injury. A good example of an injury is an iceberg. Pain and soreness is above the water table, but there are ten times more ice beneath the surface. An injury takes all starting long before you notice it, and it must have been "thaw" quite long until all the ice has melted and you are no longer in Risk of injury-emerging. Herein lies implicitly that an injury rarely occurs as a result of what you trained yesterday or the day before yesterday, but of what you've been training for the last 3-6 weeks. Two causes of injuries Many personligt træningsprogram til marathon can be related to two factors that you can do something about: 1) Bad running shoes 2) That you increase training volume and / or speed too fast Regarding the shoes, make sure to replace your shoes after a maximum of 1,000 km (runs you 20km per week it is once a year!) and make sure the shoes fit your running style. Regarding training volume and speed, the lack of patience and consequent lack of progression in training cause thousands of injuries each year. A few hints: Always make sure you warm up properly beforernfew hints: Always make sure you warm up properly before you increase the intensity of training - the first 2-3 miles of a run should run quietly. , allowing a better running experience, and often happens naturally that you connect more quickly by, and therefore as a whole will benefit more from training than if you ran from the start.