Expert warns that excessive intensity, lack of preparation and inappropriate use of sneakers are among the main risk factors for beginner runners
EdiCase Editorial
With the popularization of street racing in Brazil, more and more people have adopted the practice as an ally for physical and mental health. However, the enthusiasm of those just starting out can lead to mistakes that increase the risk of pain and injury. According to the Physical Education professor at Faculdade Anhanguera Taboão da Serra, Thiago da Silva Lima, some common habits among beginner runners can compromise performance and even keep practitioners away from the activity.
“It’s very common for beginners to get excited and try to run long distances in the first few weeks. The body needs gradual adaptation to avoid muscle and joint overload”, warns the professor.
Next, check out the main mistakes that can cause injuries during running!
1. Increase intensity quickly
Increase distance, speed or frequency of workouts Without adequate progression it can cause muscle pain, inflammation and repetitive strain injuries.
2. Skip the warm-up
Preparing the body before running helps with muscle activation and reduces the risk of strains and discomfort during the activity.
3. Wearing inappropriate footwear
Sneakers without appropriate cushioning or incompatible with the type of footing can favor knee painankles and spine.
4. Not respecting your body’s limits
Insisting on training even with frequent pain can aggravate injuries and increase the time of recovery.
5. Forgetting about muscle strengthening
Strengthening exercises help with body stability, improve performance and help prevent injuries.
6. Neglecting rest and hydration
Muscle recovery is part of training. Sleeping poorly, not hydrating properly and not respecting rest periods can compromise health and performance.
Care that helps prevent injuries
The ideal is to start gradually to create consistency and avoid frustration. “The race brings several benefits for physical conditioning, cardiovascular health and emotional well-being, but it is important that the practice is carried out with guidance and respecting individual limits”, concludes the professor.
By Priscila Dezidério