Are you a fitness freak? You may be a regular runner or just a beginner to your new fitness program, safe running is important for all. You can practice running in your fitness schedule, if you follow certain important rules of running. Any sport can have its own risk of injuries; however, you can reduce your risk by taking help of these tips for a safe running program
Tips for you
- Choose an even surface for running and preferably a straight running track. On tracks with curves, make sure you run in both directions in order to give equal pressure on both feet.
- Choose early morning and evening especially in summer to avoid the ill-effects of hot weather. Wear a cap, sunglasses and apply sunscreen if you are exposed to sun while running.
- Dress in comfortable loose clothing and avoid clothes that hang down or can get stuck in between. Avoid using jewelry and other items.
- Dress appropriately in cold or windy weather and use the required accessories. Use jackets, scarf and winter lotion when required. Cover yourself appropriately during winter to avoid frostbite and cold.
- Buy proper running shoes that fit you well and not too tight or too loose. Make sure the shoes provide the shock absorption and the cushioning required while running.
- Remember to take enough fluids before and after the running program. Carry your water bottle to have sips in between too.
- Carry your identity card with your details like name, address, blood group and emergency contact number or doctor’s number.
- Plan a fitness program that includes few minutes of warm up stretching exercises, running and cool-down stretching exercises again to prevent injuries. Start your running slowly and gradually increase your speed to your comfortable levels. Progressive running is the key to a successful running program.