Tips on How to Avoid Injuries When Jogging

Millions of people globally enjoy jogging as a way to stay healthy. Unfortunately, many of them get injured while participating in this activity. Kanat Sultanbekov offers some tips you can follow to reduce the risk of sustaining an injury while jogging outside.

Image source: oryon.co.uk

Before anything else, it is essential to know the possible jogging injuries. The common ones include blisters, pain and inflammation in the shin, soft tissue injuries, bone injuries, and skin injuries. Joggers also must be wary of runner's knee, which is the condition wherein the cartilage behind or around the top of the kneecap is affected by physical exertion.

Warming up before jogging is key to preventing any of these injuries. The warmup should include slow, dynamic, and sustained stretches so that the muscles in the lower limbs have increased flexibility. Additionally, some experts or professionals recommend performing strength exercises at least thrice a week. Kanat Sultanbekov explains that it can improve an individual's fitness and prepare the heart for increased physical activity.

Image source: intouchyphysio.com

The right attire is also advised. Possibly the most important clothing article that every jogger should prioritize is shoes. An incorrect pair can increase the likelihood of various injuries, such as blisters, shin pain, and bone injuries. While you do not have to break the bank to own appropriate clothing for jogging, wearing something comfortable that protects you from the elements can lower the risk of sustaining injuries and overheating.
Studying the jogging path before heading out can also play a huge role in avoiding injuries. Check if the surface is too hard or slippery to jog on. For instance, too hard of a surface can result in lower limb injuries. Make sure also to jog in well-lit areas to avert accidents.

Lastly, get adequate rest following a jogging session. Ensure you can recharge physically and mentally, especially when your chosen path is challenging. If you experience sore muscles after a jog, consider a professional massage.

Do you agree with this list? If you know other tips, share them with other readers through the comment section. Follow this Kanat Sultanbekov Twitter page for more readings on jogging.

Comments

Post a Comment

Popular posts from this blog

Running, Cycling, And Other Great Cardiovascular Boosters

Image
The cardiovascular system is, without a doubt, one of the most important systems in the body. It is responsible for moving oxygen and nutrients to the cells and tissues and removing waste products from the body.   Exercise is one of the best ways to maintain a healthy cardiovascular system. Kanat Sultanbekov explores some of the best cardiovascular activities and exercises below.   1. Jogging or Running   Jogging or running is a great way to increase your heart rate and improve cardiovascular fitness. If you just adopted a fitness lifestyle recently, start with a slow pace and gradually increase your speed as you get more fit. Kanat started with one mile per week and went up to 15 miles per week within a year and a half. You can also add hills or other challenges to your route to make it more challenging.     2. Cycling   Cycling or biking is another fantastic exercise to boost your heart and lungs. Biking can be done outdoors or indoo...
Read more

Getting That Mileage: Preparing For Long-Distance Running

Image
health.com Whether you're training for a marathon or simply want to improve your long-distance running performance, there are specific measures you can take to ensure a safe, effective, and fun trek. In this post, Kanat Sultanbekov explores some crucial steps you can take to prepare for an extensive run. • Get the right gear: This includes not only shoes but also clothing that will wick away sweat and keep you comfortable in various conditions and terrains. The best shoes include those with a cushioned heel and arch support. As for clothing, choose items made from absorbent fabric to keep you dry and comfortable. • Build up slowly: Don't try to do too much too soon. If you are just starting with distance running, begin with shorter runs and gradually increase your distance over time. A gradual build-up will lower your risk of injury and allow your body to adapt to the demands of long-distance running. • Cross-train: In addition to running, include other forms of exercise ...
Read more

Pet Love: Kanat Sultanbekov on Long-Term Dog Care

Image
Kanat Sultanbekov: Tips for Taking Care of Your Dog Pexels.com If you're new to being a dog parent, Kanat Sultanbekov says that you're probably very excited and a little scared about the whole thing. Whether your dog came from a shelter, bought from the store, or given by a friend, your life is about to change. Before you think about all the playtimes and cuddles with your pet, you must learn how to care for it properly. Your first priority should, of course, be healthcare. If you have a puppy, Kanat Sultanbekov says you must ensure that it gets all the vaccinations and essential supplements before it hits the sixth month. Some breeds are prone to illnesses that could be life-threatening, so remember to ask your veterinarian about these things. Ask about home remedies and other first-aid solutions to keep your dog healthy. Past the puppy stage, your dog needs to have at least an annual examination to check for parasites, chronic illnesses, undetected injuries, a...
Read more