Running outdoors can be great for your health, to assist weight loss or to keep fit. However, if you are going to start running outdoors you do need to know how to do so safely in order to prevent causing yourself more harm than good. There are some important tips you need to follow in order to avoid overuse injuries such as runner’s knee and muscle tears as well as other unnecessary impacts.
If you are going to start running make sure you wear the correct footwear. A good running show will provide you with the correct stability to help prevent stress on joints and blisters. It will also be flexible enough for your foot to move properly with each stride.
Before you start a run it really is important to warm up. Many will be tempted to get on the road and go speeding off, but this will be damaging to your muscles, bones and joints. You need to loosen up before running and a good way of doing this is to stretch and walk before building up pace gently.
It is also equally as important to cool down at the end of a run. This enables the body to keep blood flowing, increasing your flexibility and preventing injury.
You must keep hydrated when running. Drinking water will increase your energy level and keep you alert so that you can maximise the benefits of your run. Make sure that you drink before you head out and it is a good idea to carry a bottle of water with you during your run to prevent dehydration as well as to drink some post-run to re-hydrate yourself since you will have lost a lot of water through sweat. A loss of water means a loss of nutrients, which you need to replace to maintain health.
Be sure to remain vigilant when running on the road. Look out for hazards such as cracked pavements and try to run facing oncoming traffic. It is always a good idea to wear high visibility clothing so that you can be seen clearly and although many of us do like to exercise to music, it can be dangerous to run with headphones on because it takes our attention away from our surroundings.
There are many benefits to embarking on a running regime, but please make sure you do safely!