Anyone who takes up running as a way to keep fit is well advised by experts to make sure they have the proper shoes for that activity. But in some cases, one pair of running shoes may not be enough. In fact, it is suggested that anyone running more than four or more times per week rotate their running shoes. The main reasons given are to lower the risk of injuries, improve performance, and increase the lifespan of the shoes. Studies show that rotating your running shoes can reduce injuries by 40 percent. This is mainly due to lowering the repetitive stress factor. Further, because different types of running call for different types of shoes, it is wise to have several pairs. For instance, you may need a shoe with more cushioning for a harder run than for an easier run. Experts also suggest paying attention to the midsole foam content of your shoes, because compression may be a source of injury. For more information on finding the right running shoes, please consult a podiatrist.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact the foot specialists of NYC Foot & Ankle Center. Our doctors will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
- Incorporate Strength Training into Workouts – This will help improve the body’s overall athleticism
- Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
- “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
- Cross-Training is Crucial
- Wear Proper Running Shoes
- Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
If you have any questions, please feel free to contact our office located in Upper West Side, NYC . We offer the newest diagnostic and treatment technologies for all your foot care needs.