5 Important tips to help you run without pain

A few weeks ago, I was working with a female runner who asked me, "Will I ever run again without pain?"

This is a question I receive regularly, and I have to admit that I have a very hard time answering.

Pain is part of the current experience, there is no doubt about it. The best – and perhaps the only – way to mitigate the risk of injury associated with the operation is to stop running.

I'm not saying this because I do not think you can run without pain. I say this because I believe in transparency and it does not make sense to hide you.

So what did that runner say? I turned to her and said, "There is pain, and then there is pain, I'm okay with a little pain; it's when the joy of activity that we may want is right."

And here is the essence of pain and jogging: none of you can decide where this line is designed between pain and pain.

This can be a very difficult thing to understand – in your body and in your mind – when you are afraid of what you feel, fearing the future or just uncertain of how to move forward. Below are five important things that I usually recommend to runners to help them:

  • Reduce pain by running.
  • Promote a sense of hope.
  • Increase their strength.

Please know that it is wise to talk to your physiotherapist if you find that the pain associated with your operation is worrying and challenges in your life.

1. Priority in continuing training

One of the best strategies for reducing pain by running – believe it or not – is to run more often.

Of course, I say this with little care because some conditions, such as bone stress injuries, certainly do not improve with the operation of more and there are certainly situations where we may want to advise them not to function completely. However, for most runners, consistency in education is crucial.

The number one problem I see with my clients running is far the lack of consistency in habits and training habits. This creates a number of different challenges, but the most notable is the lack of opportunities for your webs to build up their ability and ultimately to tolerate functioning.

Running is a skill after all: the more you run, the better you get into that ability, and the better your webs are also adapting to skill.

2. Increase your pace of steps

This is an important window of opportunity that helps reduce pain associated with operation.

Step rate or rate is defined as the number of steps you receive per minute. Research suggests that subtle changes to your preferred pacing speed can make a world different from the pain you feel on your feet when you are running.

Specifically, one study has shown that by increasing your preferred pace of pace by 5 to 10 percent, you can significantly reduce the load on the hip and knee joints.1 By reducing the load on your hip and knee joints in this way, you may find that the operation is more comfortable and even more effective.

3. Power train

Endurance training is a degraded gold nugget for runners. A properly charged power training routine goes a long way to support a runner's effort to feel loud and healthy while running.

Power training has shown that:

  • Increase your tissue tolerance.
  • Improve your operation
  • Turn off fatigue.
  • Improve endurance performance.
  • Improve the maximum speed.
  • Increase your power growth rate
  • Makes you stronger (this is the most obvious).2

And though stronger does not mean injury or pain, it means you unlock a certain level of badassery that can promote the sense of flexibility you need to feel good – dare to say, nice – to your body as a runner.

I have some favorite exercises that I like with runners and include the following:

Bulgarian clusters Split

Step Downs

Heavy Deadlifts

Heavy carrying

4. Sleep and recovery sufficiently

I can not stress this enough: your sleep and recovery are vital to the success of your training and the reduction of pain If you do not sleep well, you better think that you will have a harder time to feel good as a runner.

I ask all the time, "What is the recovery that is supposed to look like?" Here is the short and probably disappointing answer: nothing in particular. For me, as a professional, the recovery will be anything that fills you and recharges your batteries.

Restoration consists of things that cultivate your soul and do not emphasize your ecosystem as an athlete.

While sleep is considered to be a huge part of the recovery for me and the athletes I work with, it's a joy. There is nothing more wonderful than sitting on the couch after a long walk or waking up after eight hours of sleep and having a cup of coffee in the morning. These are the things that fill and recharge my batteries.

5. See yourself as the bad runner you are

Finally, the last thing I'm going to include here is that you have to fully believe in yourself and the body's ability to adapt.

It is very easy to think, "I'm not a runner," when we are culturally prepared to think that runners have to look at a particular way. But I am here to break these inaccurate perceptions: you are absolutely made to be a runner!

When you begin to think of yourself as evil, your body will begin to incorporate it.

So here's the deal: running is not a pain-free sport. But remember, you do not have to suffer and there are groups of people (including me) who are ready, willing and able to help you reach your potential.

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