Besides various other benefits, running helps maintain weight, improves cardiovascular health, and regulates blood sugar level. However, it is not a risk-free activity. Runners are prone to injuries; but these injuries and issues are not inevitable. Following is a list of problems that almost every runner faces, and ways to prevent them:
Sore muscles are a common issue that runners face. After a tough workout, the muscles get strained. The ache starts after the run and can last for days. While rest is advisable, if you wish to continue nevertheless, then you should reduce the intensity of the run. Opt for foods rich in Vitamin E, and take things slow.
Sometimes, while running, the ankle might roll inwards or outwards. This stretches the ligament and causes pain. It is best to strengthen the muscles around the ankle to avoid discomfort. At such times, it is also advisable to rest to initiate the recovery.
Many runners often suffer from sudden bouts of dizziness. This can happen if you either run on an empty stomach or start slightly hungry. To avoid this, make sure that your body is fuelled. Carry some light, easily digestible food for a mid-run snack. Dehydration is another cause. You need to ensure that you are keeping your body hydrated. Increase your water intake if you are sweating more. Dizziness could also be a sign of sickness. To avoid this, give your body some time to rest and recover, or visit a doctor.
It is equally important to prepare your mind for the run. A lot of runners, especially beginners, fail to push themselves. To avoid this, start by setting yourself small, achievable goals. Make a training schedule and slowly increase your targets.
One common ailment among runners is poor condition of the feet. While other issues are a little difficult to avoid, blisters can be avoided by investing in the right pair of shoes. Try to avoid immediate running in new shoes or socks.
Aching legs usually happen due to sore muscles or overexertion. To avoid this, push yourself slowly. This is not an uncommon problem. As running improves, your body adapts, and such post-run pains recede. It is important to listen to your body. Take rest days. If an ache is worse than usual, it is best to see a doctor.