Did you know that a condition named patellofemoral pain syndrome is such a common injury among runners that it has been termed as Runner’ Knee? Getting the technique wrong, wearing worn out shoes or training too hard are some of reasons for runner’s injuries. Even a small injury can put a runner’s training on the backseat and force him to rest for too long.

Remain Fit as You Train

But before you start running/training, you must get to know the correct technique/form. You can take help from a professional trainer to do so. You must also buy shoes that are specifically designed for runners. Columbus shoes are one brand in India that offers such customized shoes. Columbus shoes online shopping prices are also affordable, without compromising on quality.

• Warm-up and Stretch – You must warm up with a 3-5 minute walk. You must also stretch before each run. Stretching should include every muscle and joint. This will improve flexibility and help minimize injuries. Not only is stretching important before the run, but also after it. Also, you must pick up pace gradually while running.

• Strength Training – A strong body will help minimize injuries. In case a set of muscles are not strong enough, then other components of your body have to work harder in order to make-up for this, which eventually increases the chances of injury.

• Alternate Rest – Overtraining is one of the most common causes of injury. You must include other exercises, such a cycling and swimming, as well. Also, take a few days off so that you can body can rejuvenate itself.

• Gradual Change – Making any sudden change in your routine may well be an invitation to injuries. You must make a gradual shift, whether it is increasing your miles, changing your technique, or changing your running surface. Opt for a surface that absorbs shocks and does not send it back to your body. Concrete is one of the hardest surfaces and is considered one of the worst surfaces to opt for. You can try and search for grassy trails.

• Training Too Hard – Follow the middle path. Both, training too little or with too much intensity, can lead to injury. There is an upper limit to how much each individual can run. It can be 10 miles per week for one person and 100 miles per week for another. Try to find your optimum level, a level that does not leave you exhausted or strained, and stick to it.

• Keeping Yourself Hydrated – You should drink ample amount of water 2-3 hours before training and then during warm-up. Keep hydrating yourself at regular intervals. This will help you avoid heat exhaustion and dehydration.

• Get the Right Shoes – You must get your gait and running style analysed to buy the right pair of shoes. Keep in mind your pronation style, your arch curve and your foot strike in mind while buying footwear. You can also use insoles or arch and heel support, according to your needs. Also, buy shoes according to the surface you run on. It should have a good grip. Columbus sports shoes are one of the most reliable brands when it comes to running. You can view the specifications online before buying a pair.