1. Blisters Are the Thing
Blisters may not seem like a huge injury but any runner will tell you they are the bain of any runner's existence. To avoid blisters, a runner should wear socks not made of cotton and that fit properly. Cotton does not allow the sweat to properly evacuate away from the contact points on the foot. It is better to wear a blended fabric sock made especially for running.
2. Stretch Properly
Stretching increases your flexibility and improves the blood flow. It also helps loosen up the joints prior to a run. This loosening and increased blood flow is important to a runner because it decreases the chance of an injury. Start stretching slowly at first and then increase in intensity and duration. Do not stretch past the point where the muscle feels tight or you feel pain. The main areas to stretch are the groin, hamstrings and buttocks.
3. Timing is Crucial
Studies have shown that people who run in the mornings are much more likely to suffer an injury than those who choose to run during the afternoon or evening. This is important on two fronts; first, the colder temperatures can cause more injuries than warmer temperatures because of decreased blood flow. Second, in the morning our blood flow is slower after a night of rest.
4. Nothing is Minor
Small injuries can lead to larger injuries. Minor discomfort or pain could be a harbinger of more significant injuries. So the next time you feel a slight tightness in the hamstring, let up on the run and rest for a few days.
5. Don't Overheat
Running during extreme heat not only puts you at more of a risk for heat stroke but it can also dehydrate you. Dehydration can lead to more muscle pulls and cramps for the runner. Try to run during the evening hours when the temperature is cooler. If running during the hottest times of the day is unavoidable, be sure to hydrate properly by drinking eight to twelve ounces of water before and after the run and by wearing proper clothing that allows your body to breathe.
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