4 tips to prevent running injuries

As a novice runner, you do not have a running trainer who pays attention to your posture, your overall movement pattern and the use of your arms and legs. Why do many runners suffer injuries when they just start running without guidance? The answer is simple: your body is not yet used to the repetitive movement. As a starter you can easily walk 150 to 160 steps per minute. Suppose you run for 15 minutes, you will quickly make more than 2,250 steps. If you jog for 30 minutes, you will cover more than 4,500 steps. During all those landings you catch 3 to 5 times your own body weight! That is an enormous shock load for your calves, your Achilles tendons and your shins. It is therefore possible that your heart and lungs are already capable of a lot, but your tendons and muscles cannot yet handle the "blows" of the landing. Your muscles need more time to get used to that repetitive movement. Running is one of the most injury-prone sports because it is not without reason that almost 50 percent of novice runners drop out within a few weeks.

You can make the most of a rest day to stretch well and strengthen your body. To stay 'running fit', it's useful to incorporate some essential exercises into your regular running routine. By means of eccentric calf exercises and specific foot exercises you make your body stronger and you can prevent many typical running injuries.

4)Changing surfaces is good for the development of your motor skills. Make sure you don't just walk unpaved. When landing on asphalt, your calves have to endure a higher load and you run an increased risk of problems with your shins (shin splints) and Achilles tendons. You can easily vary in the forest: soft and paved surfaces are plentiful there.

Keep on running, keep up the good work!