If you are a beginner runner, there are a few injuries that could affect your training schedule. Poor form, overtraining, faulty running gear are a few reasons. Below we have mentioned three common running injuries that are common amongst beginner runners.
Runner’s knee is a common injury that happens due to the misalignment of the knee cap. An activity that puts stress on the knee joint, repeatedly, can cause the disorder. Overpronation can be another reason. Foot pronation occurs naturally when you move. Overpronation occurs when the foot rolls inwards, excessively. Flat feet can cause overpronation. Other reasons include weak or tight thigh muscles. The pain flares up especially when you use stairs, go for squats, kneel, sit down with your knee bent for a long time etc. In such situations, a proper rest is recommended. The injured runner can use an ice pack for comfort. It may also be the time to rethink your shoe choice. Try the ones that are especially engineered for runners like Asics Metaride. They are designed for a neutral foot, which is not prone to under-pronation or over-pronation. However, Asics Gel Kayano Platinum specifically address the over-pronation issues while Asics Gel Nimbus 22 Lite Show are designed to tackle the under-pronation issues.
A stress fracture is an injury that is more common among beginner runners. It affects the shin and the heel. Runners who push their bodies too much, too soon, are more prone to this. Due to nutrition deficiencies, women are more prone to stress fracture. It is important for runners to take proper rest and ensure that their diet is providing them with the necessary nutrients.
Muscle pull is another common injury among beginner runners. Runners who skip rest days and go for running on fatigued legs can be at risk of a muscle pull. Another reason is overstretching of the muscle. Not warming up before a run can also disturb the running workout of beginners. The runner should also avoid overpronation by opting for an appropriate pair of shoes. After you heal and resume running, take things slow, and do not immediately go for high-intensity runs.
The workout plan for beginners should be designed in accordance with the runner’s comfort. Including strength training, and a dynamic warm-up routine can help you, in conjunction with a proper diet. Do not underestimate the value of proper running gear. Most importantly, for all runners, you must listen to your body and train accordingly.