Common Running Injuries

Guidelines for Prevention and Treatment of Running Injuries

Running is considered one of the simplest forms of exercise because no matter where you are, all you need is some running gear like a trusty pair of running shoes to get started. More importantly, running not only helps take care of your physical health but also relieves stress, making it an excellent way to care for your internal well-being.

Even though running is simple and convenient, many people sometimes neglect to protect themselves. Therefore, before we look at the benefits of running, we would like to recommend some basic self-care methods to help avoid injuries while running. Let's read through them together.

• Start your run with a warm-up to prepare your body, stretching your muscles before you begin running.

• Choose appropriate running gear, such as running shoes, running apparel, water bottles, or headphones, etc.

• Drink enough water; avoid drinking large amounts at once, but rather sip gradually.

• Choose to eat a well-balanced diet.

• Finish with a cool-down to help your body relax after your run.

Benefits of Exercising by Running

1. For health maintenance and weight loss: Our bodies require care in terms of both nutrition and exercise. Running can look after our health, such as by helping with weight loss, muscle building, reducing the risk of high blood pressure, lowering the risk of Alzheimer's disease, and more.

2. For mental health from within: The ideal running time varies for everyone, but we recommend an average of about 30 minutes per run, which is a good baseline. It has a positive effect on mental health, helps improve mood, reduces stress, and promotes more efficient sleep.

3. To enhance personality and image: It is incredible how just picking up some running gear like a nice pair of running shoes and heading out can greatly improve your image as a health-conscious person, even at an older age. You can select a nice pair of running shoes here.

4. To improve physical performance: Running for an appropriate amount of time, about 30 minutes per session, has been shown in research to improve heart function, which in turn leads to better overall physical performance.

5. To build discipline and overcome oneself: Choose a pair of quality running shoes and start running. Naturally, at first, forcing yourself to run in the morning or after work is not easy. Therefore, if you can run every day, it is like training your own discipline and overcoming the laziness within. Choose from a variety of running gear styles here, whether it be running shoes, trail running shoes, road running shoes, and many other leading brands.

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Common Running Injuries

The piece of running gear that helps prevent potential injuries while running effectively is the ‘running shoe’. Actually, while fashion sneakers or general sports shoes can be used for running, as mentioned earlier, running shoes are specifically designed to support the activity. There are many types of running shoes to choose from based on your running style, such as road running shoes, trail running shoes, spiked running shoes, training shoes, and racing shoes, etc. Choosing the right running gear, such as appropriate running shoes, helps reduce injuries while running. Common running injuries are as follows:

• Tendonitis: This is a common running injury. Tendon inflammation can occur in many areas, such as plantar fasciitis, which causes sharp pain in the heel; if severe, it results in constant foot pain. Hip tendonitis causes pain in the hip area and can occur on the side of the hip, thighs, or knees. Achilles tendonitis involves swelling, redness, and pain in the Achilles tendon area. Such injuries often occur because the Achilles tendon lacks flexibility during the run, leading to inflammation. Therefore, warming up before starting and cooling down after the run are essential practices that should be followed.

• Knee joint cartilage inflammation: This is a running injury often caused by running up and down hills for long periods. Weak muscles around the knee joint can easily lead to inflammation, sometimes causing audible sounds in the knee joint when walking up or down. Therefore, when running on hills, choosing appropriate running shoes can help reduce initial injury.

• Tight hamstrings: This is a running injury that causes pain in the back of the thighs, known as the hamstrings. It is a sharp pain that forces you to stop running immediately. The main cause of this injury is not warming up the body before starting, which leaves the thigh muscles tight because they were not stretched beforehand.

• Plantar fasciitis: This is a running injury where the fascia under the foot is affected. It is noticeable when you put heavy weight on the sole of the foot and feel pain. The main reason is that we do not choose to wear running shoes designed for running, which results in the feet receiving too much impact when we push ourselves too hard, leading to plantar fasciitis.

• Back pain: This is a running injury that should be checked by a doctor, as the cumulative impact from running can cause pain to travel from the ankles up to the spine. Therefore, remember to practice proper running form and use the correct running gear, especially by choosing running shoes that are suitable for your running style.

• Patellar tendonitis: This is a running injury caused by running in areas with steep hills or uneven ground. Running in such conditions regularly for long periods can lead to this injury.

• Sprained or twisted ankles: These are running injuries that can be classified as accidents, requiring an immediate stop to running. In severe cases, you may need to stop running for a while.

Guidelines for Prevention and Treatment of Running Injuries

• Choosing the right running gear: The most important piece of running gear that you cannot do without is the running shoe. It is the first piece of equipment a runner must think about and purchase to suit their running activity. Of course, there are many brands of running gear and running shoes on the market, and you can choose the type of running shoe you need, whether for road running or trail running, etc.

• Knowing how to prepare before running: Warm up all parts of the body before starting, beginning with the back, waist, and abdomen, followed by the hips, glutes, thighs, and calves to stretch the muscles and prepare the body for the run ahead.

• Choosing a suitable place to run: We recommend running on flat ground in an area with fresh air. If you can choose your location, opt for a place surrounded by nature rather than running on the streets where cars are driving by, as running in a good environment results in better effectiveness for both the body and the mind.

Finally, we would like to recommend a pair of trusty running shoes for you. You can choose the style and brand you like at REV RUNNR, a leading importer and distributor of sports products (Sportswear and Footwear) from many top brands. We carry clothing, running shoes, trail running shoes, marathon shoes, basketball shoes, and other running gear for all genders and ages. Get ready from head to toe before testing your limits at your next marathon. See all details and order products at www.rev.co.th, or chat with us for advice and shopping via LINE @sportsrev.

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