Running is essential for maintaining a healthy lifestyle. It is also the perfect exercise to maintain social distancing during the COVID-19 pandemic. Unfortunately, running regularly can lead to injuries. In fact, 80 percent of runners experience some sort of injury each year. Most of the injuries we have listed below are caused from overworking and overusing. Even though they are a common occurrence, these injuries can be preventable and avoidable.
Also called heel tendinitis, Achilles tendinitis is the inflammation of an Achilles tendon. Aching, swelling, and even burning are common symptoms. Pain usually occurs during or after running or working out. A common cause of Achilles tendinitis is when a runner stops running all together for a long period of time, and then tries to pick up right where they left off.
Spraining an ankle can be one of the most painful experiences in the fitness and active world. Graded on a three-level scale, an ankle sprain occurs when the ankle itself is turned, rolled, or twisted inward or outward from its usual position. In an ankle sprain, the tendons are themselves are strained, stretched, or torn beyond their limits therefore causing pain.
Iliotibial-band syndrome is pain that is caused by overuse. It’s caused when connective tissue rubs against the thighbone, causing discomfort between the knee and hip, although in some cases can occur below the knee as well. Swelling can be a symptom of iliotibial-band syndrome, but discomfort is the primary symptom.
Inflammation in the bottom of your heel or the arch of your foot is the cause of plantar fasciitis. Plantar fasciitis can be extremely painful, and typically the pain is worse in the morning. The pain is often described as “feeling like a bruise or an ache.” The pain, however, can subside and gradually go away once you begin walking around.
Much like spraining an ankle, straining a muscle occurs when the muscles are strained, stretched, or torn beyond their limits. Common places for muscles strains are the lower back, hamstrings, neck, and calf. Those who experienced strained muscles typically experience muscle spasms and limited movement.
Runner’s knee is medically known as chondromalacia patellae. The pain from runner’s knee usually occurs in the front of your kneecap although in some cases it can be around or behind your kneecap. Swelling, popping, or grinding are feelings that can occur in your knee, while bending, walking, squatting, and kneeling often causes the pain to increase. Walking up or down stairs can also cause the pain to flare up.
One of the most common running-related injuries, shin splints occur along the shinbone in the lower part of your leg. Micro-tears in muscles, tendons, and bone tissue are what cause the pain related to shin splints. Although not detrimental, if shin splints aren’t adequately rested and taken care during ongoing running or training, shin splints could turn into a stress fracture.
Preventing These Injuries
Luckily all of the injuries listed above are preventable and, if they do occur, treatable and manageable.
Stretch, Stretch, Stretch
This is the most important tip for preventing injuries. Stretching your muscles will have them prepared for your run. Stretching will have your muscles flexible, strong, and healthy give your joints the proper range of motion. Even on your off days when you aren’t running, it’s still important to stretch.
Warm Up and Cool Down
A common mistake made among beginning runners is they don’t warm up or cool down. Warming up will get your cardiovascular system going and prepare it for the upcoming workout. Cooling down after your run or workout will allow your body to gradually decrease back to its resting rate, instead of slamming on the brakes so to speak.
Increase your distances incrementally to avoid injury. Step up slowly from one run to the next and make large changes over a number of runs on different days. For example, don’t run two miles one day and try to run 15 the next. Or, if you want to increase your weekly mileage add one mile on per day instead of all five on one day. Remember, most injuries are caused by overworking and overusing.
5 Tips for Running in Cold Weather
When it comes to running, there are a ton of excuses that people make as to why they won’t go. “Not enough time,” “too sore,” or “too busy with the kids.” Although these may sometimes be a justified excuse, one excuse that shouldn’t prevent you from running is “it’s too cold out.” Just because it’s cold doesn’t mean you can’t run. There are steps you can take to make sure that you stay warm and that your body is ready to run in cold weather.
1. Dress Properly
First and foremost, you must wear the right attire. Finding that comfortable spot between too much and too little is essential. A good rule of thumb is to dress as if it’s 20 degrees warmer. You should be slightly cool at the beginning of your run because as your run progresses, your body will naturally warm up. Too many layers will cause you to become too hot during your run, making you uncomfortable, while too little layers will cause you to become too cold. Being too cold can cause muscles to tighten up, which could lead to injury. Finally, make sure that you’re wearing shoes with minimal mesh. Mesh allows heat to escape and also allows water, snow, or slush to get in.
2. Warm Up for Your Run
Moving around and getting your blood flowing, without breaking a sweat, is another essential tip for running in cold weather. You can run in place, up and down your stairs, or even jump rope. Having your body warmed up will have muscles ready to go, but more importantly, make going out into the cold, not so cold.
3. Work with the Wind
You should try to start your run going into the wind and end your run with the wind at your back. This will make it, so you aren’t getting hit by the wind after you’ve broken a sweat. If that’s not possible, you can also break your run up into periods of time where you run back and forth. Run for 15 minutes into the wind, then turn around and run 15 minutes back in the direction you just came from. There are also products out there where you can cover exposed pieces of skin to prevent frostbite from extreme conditions.
4. Change Quickly After Your Run
Your core body temperature is going to start dropping the second you stop running. It’s essential to get out of your wet, damp clothes to avoid a case of the chills. Adding a hot drink like coffee, tea, or hot chocolate right after your run will help warm your body back up too.
5. Don’t Run For A Personal Record
Finally, know that you’re not going to set a new PR running in the cold weather. Blood vessels constrict, and joints become stiff when temperatures are below 40 degrees, therefore affecting your performance. Knowing that you’re not going to blaze through your run is important because trying to do too much, especially in the cold, could potentially cause an injury.
The cold weather shouldn’t be a deterrent when it comes to exercising in cold weather. Wearing the proper gear and treating your body the right way is the only way to make running in the cold an enjoyable and beneficial part of your workout.
Natural supplements can help people who complain of joint pain or arthritis that may be the result of years of running. Let’s take a look at 2 great products which can alleviate joint pain, give you more energy, and improve general health.
AgelessTEST – Natural Vitamins for Energy and Stamina
AgelessTest is a special product formulated with a mix of ingredients known for their beneficial properties. Each bottle contains 60 capsules designed to improve your endurance, raise your energy levels, increase libido, and maximize athletic performance.
1. What Ingredients Does AgelessTEST Contain?
AgelessTEST contains natural ingredients only and it’s vegan-friendly. Some of the ingredients found in this natural product are:
- Vitamin D – up to 250% of the daily recommended allowance. Vitamin D is known to boost endurance and support a healthy body
- Zinc – helps improve the immune function which makes you more resistant to illnesses. Zinc can also decrease the risk of developing chronic diseases or memory problems
- Fenugreek – this herb is known to reduce appetite, reduce fat mass, and stimulate the liver and the kidneys to eliminate toxins from the body
- Horny goat weed – this is another herb with beneficial properties. It can fight infections, reduce joint pain, and improve the sexual performance of men
- Ashwagandha – an Indian herb with medicinal effects, it can reduce blood pressure, fight cancer, depression, and anxiety while boosting energy levels
The AgelessTEST product also contains Tribulus Terrestris and other ingredients designed to support your health and give you a boost of energy throughout the day. Tribulus Terrestris is known to increase testosterone levels, so it’s highly recommended for bodybuilders or professional athletes.
2. What Are The Benefits Of Supplementing with AgelessTEST?
If you take 2 capsules of this product a day for one month, you’ll experience a plethora of positive effects. For example, men experience higher sexual performance and delayed ejaculation. This can improve their sex life and boost confidence.
AgelessTEST can also support runner athletes in achieving their fitness goals. It helps with muscle recovery and enhances endurance. This means that you can run for longer and train harder during your workouts.
If you’re a hard-working individual giving 110% every day, AgelessTEST will help you maintain this work ethic for a longer period of time. Some of its ingredients improve memory, concentration, and stamina. As a result, you can work long hours without getting tired so quickly.
AgelessJOINTS – Reduces Joint Pain and Inflammation
No one likes having painful and stiff joints and ligaments. As dedicated runners, we all deal with this at some time or another. Now you can deal with this problem using the AgelessJoints supplement. This natural product has been designed for men and women with ages between 25 and 65 years who complain of arthritis and joint pain.
1. What Ingredients Does AgelessJOINTS Contain?
The most important ingredients contained by this product are Glucosamine sulfate and MSM. Let’s take a look at their beneficial properties.
- Glucosamine sulfate – glucosamine is naturally found in cartilages and joints. The sulfate form can be taken orally to alleviate joint pain and inflammation. Glucosamine sulfate can also be used to treat osteoarthritis and rheumatoid arthritis
- MSM – this is a chemical compound used for the development of bones and joints. It stands for methylsulfonylmethane and it supports the immune system. MSM can also be taken orally to reduce joint pain and improve the elasticity of cartilages
Apart from these 2 ingredients, AgelessJOINTS also contains ginger, turmeric, Devil’s Claw, hyaluronic acid, and more. Patients are required to take 3 capsules per day and a bottle contains 90 capsules, enough for an entire month of treatment.
2. What Are the Benefits of Supplementing with AgelessJOINTS?
It’s normal for joints and cartilages to degrade with the passing of years. However, AgelessJOINTS can slow down this process thanks to its miraculous blend of active ingredients. It can help treat joint pain as well as reduce inflammation and improving flexibility.
AgelessJOINTS can also stimulate the production of collagen which is a natural ingredient found in joins and cartilages. The more collagen you have, the more flexible you’ll be and the less likely you are to develop arthritis and joint pain.
Patients who supplement with this product can also sustain an active lifestyle without feeling a restriction on mobility. If you like to run with your dogs, play with your children or practice a sport, you’ll be able to do these activities pain-free and with a smile on your face!
Are AgelessTEST and AgelessJOINTS Safe to Use?
These products have been subjected to rigorous tests and they don’t contain heavy metals or dangerous chemicals. Both products are made in an FDA-registered facility in the United States which meets the current Good Manufacturing Practice Standards.
Make sure that you consult with your physician before taking these capsules to prevent side effects. You shouldn’t use them if you’re currently pregnant or breastfeeding.
When Will I See Results?
The beneficial effects of these products will start to appear after different periods of time for each person. Our experts recommend supplementing for at least 30 days to see results, but in most cases, improvements can appear much quicker. If for some reason you’re not happy with our products, we offer a 60-days 100% refund guarantee.
Take Care of Your Health Today!
As you can see, you can take various supplements, ingredients, and vitamins for energy and stamina. Some supplements also help with joint issues, so you are not condemned to live with stiff or painful joints.
If you have any questions about our products, feel free to check out our FAQ page and contact us today to talk with one of our experts!