Did you know that runners live 3 years longer on average than people who don’t run? This was the outcome of an Iowa State University research (2014). Running combines very well with a healthy lifestyle. In addition, running has a few other advantages: you can work out whenever and wherever you like and totally for free!

The Netherlands counts approximately 2,5 million runners, and that number is still counting. Despite the fact that running is healthy, it is also very injury prone. How can you prevent injuries? The most common causes are overloading and a former injury. Here are a few tips:

Most running injuries are caused by incorrect training: you want to run too far, too fast and/or too often. Make sure you have a good training schedule and stick to it. Don’t be afraid to deviate from your schedule when it’s too heavy: slow down your running tempo, repeat a training once more before continuing to a higher level and finish your work out a few minutes earlier.

You can find a good training schedule on www.hartstichting.nl (for beginners) or www.hardloopschema.nl. But you can also join an running club, where you learn to run and improve your condition together.

There are different apps to download that enable you to digitally track your trainings, personalize your schedule, run to music and keep track of your performance. Examples of good apps are RunKeeper and Running with Evy.

According to a study from a sports physician called Bredeweg at the Academic Medical Center in Groningen, there is no proof in scientific literature that correct running shoes prevent injuries.

Make sure you do a thorough warming-up and take your time for it. Run in a slow tempo for 3 minutes, jog slowly for another 3 minutes and do some stretching exercises before you start your actual work out. If you choose to do an interval training then you will need more time to warm up. The purpose of a warming-up is to rise the temperature of your body and especially of your muscles. This will enable all kinds of processes to progress more efficiently during running, increasing the benefits of your work out.

Also make sure you perform a good cooling-down to let your body temperature drop to it’s normal level and to better eliminate body toxins. Performing a correct cooling-down will speed up your recovery. It also brings the muscles you used during running to length. A cooling-down is carried out the same way you do a warming-up, but the other way around: start with jogging, then walking and stretching.

If you are starting to notice complaints during running, for example aching calves, sensitives shins or pain in your knees, do take these very seriously. Do not try to train through your pain. If your complaints don’t disappear, go see a physiotherapist. A few simple exercises, adjustments or treatments are often enough to get rid of your complaint!

www.fysio-eerlijkbeter.nl | Good, honest and affordable physiotherapy located in Delft.