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“You should stop running; running too much isn't good.”
“Running hurts your knees!”
Hi, runners. On your running journey, have many “well-meaning” people told you things like, “Running hurts your ankles and knees,” yet you still run? Only those who truly love running understand the joy it brings.
However, the “running injury theory” that these “well-meaning” people mention isn't entirely without merit. Codoon has compiled some common running mistakes that are often overlooked. Fellow runners, check yourselves! You might exclaim after reading: Oh my, no wonder you get injured running like that!
Most running injuries are repetitive stress injuries caused by repeatedly doing the same actions (same running style, same speed).
Changing your exercise routine in a timely manner can help reduce the risk of injury. There are many variables you can change in your running, such as speed, posture, terrain, incline, and incorporating cross-training. These changes not only help reduce injury risk but also improve your athletic performance.
So, besides regular road running, you can try trail running, tempo runs, and long runs. Of course, when your exercise routine changes, your body needs time to adapt. During this period, you may experience various discomforts. Listen to your body and rest when needed; pushing yourself too hard is not beneficial.
Many running injuries, especially those to the knees and hips, are mainly due to insufficient muscle strength or uneven force distribution. Therefore, strength training is particularly important as it can greatly prevent injuries.
An effective strength training routine doesn't require expensive equipment or much time. Generally, a simple 20-minute workout, done 2 to 3 times a week, can yield good results. Similarly, strength training can also improve your athletic performance.
Every smart runner should have an injury prevention toolkit.
Before a long run, you should prepare an ice pack or a bag of frozen peas to deal with muscle soreness after running.
You should also have a set of massage tools, such as a foam roller or even a tennis ball. You can use them for self-massage after running, which is very useful for runners. Regular foam rolling not only helps relax tight muscles but also prevents iliotibial band syndrome (ITBS) and shin splints (pain along the shin bone due to overuse).
This is a common pitfall for many beginners. They are enthusiastic about improving their running mileage and pace, often getting caught up in the data and unable to extricate themselves. They develop the misconception that more and faster running is better, which plants the seeds for injuries.
So, our advice to beginners is to be conservative when planning your exercise routine. Whether it's frequency, mileage, or time, give yourself enough buffer space. Even if you are eager to progress quickly, do not suddenly increase your running volume by more than 10%.
If you feel pain while running, it's not a test of your willpower from God but a warning signal that something is wrong with your body. Stop before things get worse.
Some people say they've worn the same pair of running shoes for three years without any issues. To this, Codoon can only smile and say, as long as you're comfortable. The lifespan of a pair of running shoes is 500-1000 kilometers. Over time, the cushioning, shock absorption, and stability of the shoes diminish. Continuing to wear worn-out running shoes will only put more pressure on your legs and joints, leading to injuries.
Therefore, it's important to keep a good record of your running mileage and take care of your running shoes. Remember, when determining if a pair of running shoes should be retired, don't just say, “They're not broken yet, I can still wear them!” Here's a tip: use Codoon to track your running mileage. After each run, you can record which running shoes you used, allowing you to visually track your mileage.
Today's book recommendation
This book is like an umbrella at a hotel entrance, telling you not to get wet when it rains. It's also like a harsh slap, reminding you when you're smug and forgetting yourself. It's like a shout in a crowd of loneliness, making you turn around. Yes, someone is looking for you.
12 stories, various men and women, to read on a late night before bed or on a subway or bus while commuting. You can choose to get to know a few of them, feel their love and hate, joy and sorrow, madness and regret. When you're alone, in a secret crush, heartbroken, or trying to give up, it can be a distant hug, giving you some silent comfort.