That’s right. As accessible and enjoyable as running is to everyone, it is one of the sports that record many injuries every year. These typically range from minor aches and sprains to lacerations and broken ankles that may need surgeries to fix. With more than 50 million people in 2020 engaged in running or jogging, Yale Medicine reports that at least 50% of runners get injured yearly. 

Whether you are doing it for a career or leisure, here are some common running injuries that first-time runners need to know about.

Common Injuries for First-Time Runners and treatments: Runners’ Knee

What is it ?

Runners’ knee is one of the most common injuries runners experience. It is basically an umbrella term describing pain in the front of the knee, beneath or around the kneecap. Symptoms include feeling stiffness around the knee after prolonged sitting or squatting. The pain gets worse when you go up and downstairs. 

While runners’ knee often results from excessive use of the knee, other common causes include weak thigh and hip muscles, flat feet, bad running shoes or running surface, incorrect or poor running form, and increasing your weekly mileage too quickly.

How to treat it ?

Do not attempt to ease the pain by running still. It may only get worse. So, you need to pause and apply pressure on it. You can use ice and take anti-inflammatory medications. Stretching your calf, hamstrings, and quadriceps will help. 

Physiotherapists also recommend extensive strengthening exercises. 

Strength training where you leverage lowering movements like squats is an excellent way to deal with this. Hip strengthening helps in both the management and prevention of runners’ knee symptoms. To strengthen the hip abductors, lie on your side, keeping your hip and knee in a straight line, kick your leg up towards the ceiling, keeping the leg in line with the body. Do this repeatedly at least, 10-15 times. Finally, replace your running shoes every 400 to 600 miles.

Common Injuries for First-Time Runners and treatments: Iliotibial Band (ITB) Syndrome

What is it ?

ITB is characterized by pain localized outside the knee during running exercises. You may also feel the pain on the outside of your hip or leg. You may notice more pain while doing slower runs, running uphill, or going up or downstairs. The causes of Iliotibial band syndrome range from flat feet and using bad running shoes to weak hip abductor, running on a banked surface, and poor running form.

How to treat it ?

You can apply ice to the site of the pain, engage in hip abductors, and hip extensor muscles strengthening as described under Runners’ knee, and massage your knee laterally. Stretching your hip muscles IT band every once in a while and replacing your shoes once they are bad can also help you avoid this pain altogether. 

Here is a great short video showing exercices

Common Injuries for First-Time Runners and treatments: Shin Splints

What is it ?

As the name implies, shin splints are pain that occur along the shin bone on your leg. It often results from using bad running shoes. It initially starts as acute pain, which later progresses to a persistent pain whenever you run. Sometimes, it may radiate upward to the knee. Beginners tend to experience this more often.

How to treat it ?

You need to rest your leg when you begin to feel such pain. If the pain persists, it would be best to see a doctor for proper diagnosis and prescription. But often, the best way to treat shin splints is to practice good shoe maintenance. Running shoes are significantly central to avoiding many running injuries, including shin splints. 

Your running shoes must have excellent shock absorption to help lower stress on the shins. After a while, running shoes lose their shock absorption ability, meaning that you need to change them every 400 to 600 miles or as often as necessary. Try to alternate your running shoes and avoid using wet running shoes to reduce the chances of injuries like shin splints occurring.

Common Injuries for First-Time Runners and treatments: Achilles Tendonitis

What is it ?

Achilles Tendonitis is the kind of pain you feel in your calf when you wake up in the morning, when you hit your foot on a curb, or when you do a sudden change of direction. It generally presents as soreness at the back of the ankle at the cord-like part of the Achilles and mainly occurs on one limb only. 

How to treat it ?

Try modifying your training schedule to allow more flexibility, avoid running up and downstairs when you feel such pain, stretch your calf muscles before running, and use supportive devices like heel lifts, insoles, or arch supports.

Additionally, you can massage the area, use anti-inflammatory medicines, and practice proper shoe maintenance. 

Common Injuries for First-Time Runners and treatments: Piriformis Syndrome

What is it ?

Piriformis Syndrome is a burning pain that occurs near the middle of your butt cheek. It happens when the piriformis muscle compresses the sciatic nerve. Because of its location, Piriformis Syndrome may be often confused with sciatica or lower-back problems. If you feel pain in this manner, be sure to speak with a physiotherapist or an excellent doctor to understand the problem and provide the best solution.

How to treat it ?

Improving the symptoms of Piriformis Syndrome typically involves lots of hip strengthening exercises, such as hip-joint mobilizations and glute work, to help reduce the pressure on the nerve. Also, reduce sitting time and practice local soft-tissue release. You can use a lacrosse ball, foam roller, or another massage device for this.

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1.  Increase your cardio and good for your heart

If you are looking for cardiovascular exercise, basically good heart health, cycling is the way to go. Unlike most other activities that can be limited by weather conditions or available space, there is no limit to how far you can travel on a bike. Even riding up steep hills can provide a cardiovascular workout. It is worth noting that cycling does not put too much stress on your joints or ankles as jogging or running can.

2. Builds muscles

Cycling doesn’t just work out your heart; it also works out muscles all over your body, including those in your legs and lower back. Even if you are not trying to build muscles, you should know that the more muscle mass you have, the faster your body burns calories. It involves resistance training, which is excellent for toning muscles without stagnating them like in weightlifting. It is also an excellent non-impact activity for those with joint problems. Therefore if you want to spare your joints from contact on the ground, cycling is an excellent way.

3. Reduces stress and anxiety

Cycling is therapeutic; it relieves stress and rejuvenates the mind with fresh oxygen and blood flowing to your brain. Additionally, cycling offers a distraction from everyday thoughts and tension while also improving mental health through fresh air and exercise. It is a good form of meditation because it focuses on the present moment instead of letting your mind wander elsewhere. Also, cycling can increase positive emotions such as joy, gratitude, and compassion. It increases feelings of self-worth and respect for yourself as well as others. Cycling can be a means to achieving higher states of consciousness through meditative practice.

4. Cycling is social

Like walking or hiking, cycling is a relatively solitary activity that can be enjoyed on your own or in the company of others. It can be great for socializing as it allows you to chat before, during, and after riding. To be able to socialize you can take part in group cycling. It is also an excellent way for a family to spend their time together and make memories.

5. Eco-Friendly & Good for the Planet

Not only is cycling a low-impact, non-polluting way to get around town, it also gets you into nature and reduces air pollution from exhaust emissions. Every time you ride, you ensure you have contributed to a clean and green environment.

6.  Improves Self-Esteem

If you have low self-esteem, like most of us have, cycling will help you to make you feel better by improving your sense of achievement regardless of the distance you do. Pedalling is moving forward and the more you move forwards in life, the better you feel, which ultimately improve your self-esteem

7. Stimulates Creative Thinking & Increase Concentration

Have you ever noticed that you come back feeling more energetic and rejuvenated after a short bike ride? It is because cycling stimulates blood flow to your brain, which makes you feel more creative and gives your brain a break. Further, cycling regularly can increase your energy and concentration levels as it gets the blood pumping and stimulates the brain to release endorphins, making us feel good after exercise. Cycling also helps you stay alert during mentally intensive tasks by improving memory and mental processing speed along with overall brain function.

Summary

Regardless of what one prefers to do while on a bike, the benefits of cycling are endless, either physically but also mentally.

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Orange or orange juice

Oranges are loaded with vitamin C. Vitamin C is a powerful antioxidant. It can help relieve sore muscles. It also fights the free radical damage that your body experiences after strenuous aerobic exercise. If you don’t feel up to eating the fruit, get the nutrients in by whizzing up some freshly squeezed orange juice. A glass of orange juice contains 25.79 gm of carbs and plenty of calcium, vitamin C, as well as minerals. You should consume it after a run. Drinking it right before a run can cause acid reflux.

Almonds

The vitamin E in almonds acts as an antioxidant. It can ease muscle soreness and help with recovery.
Vitamin E supplementation can help counter oxidative stress and muscle damage experienced as a result of running.
Almonds can be taken in oatmeal at breakfast. It can be scattered over a salad at lunch or dinner. You should have it as a part of your everyday diet. It would be best to have almonds before a run, so try almond nut butter on toast.

Chicken

Protein is an essential part of the runner’s diet but having too much fat is a no-go as it can add on unwanted weight and slow you down. Chicken is a healthy protein source.
Moreover, the selenium in chicken also helps in protecting muscles from free radical damage that occurs when you exercise. Consume it a few hours before you run or as a post-workout meal.

Lean beef

Lean beef has the dual benefit of being a good protein source. It is readily available and also supplies zinc and iron. These minerals help keep your body’s immune system strong and aid the production of healthy red blood cells. You should have it after a run or at least 3 hours before a run.

Bananas

This fruit contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you will sweat a lot and thus lose valuable minerals. Potassium (and other minerals like sodium, magnesium, and chloride) compensate for this loss and lower your blood pressure. So bananas are important energy boosters for runners. Consume at least 6 bananas after running.

Oats

Oatmeal is the perfect breakfast. It provides you with plenty of carbs and is high in fiber. Plus, oats have a low glycaemic index. This means that they cause your blood sugar level to rise slowly. It provides you with energy over a longer period of time and keeps you feeling full longer. It would help if you consumed oats before running for breakfast.

Peanut Butter

Peanut butter is a good source of vitamin E. It is the most effective antioxidant among the vitamins.  While it is true that peanuts contain a lot of fat. It can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery, and preventing injuries. It is preferred to have it before run but can also be taken after running.

Plain Yogurt

Yogurt is the perfect combination of carbohydrates and proteins. It has a high percentage of essential amino acids. Consumed right after a run, it can speed up your recovery and thus protect your muscles. In addition, the calcium in yogurt also strengthens your bones. Consume it before the run.

Dark Chocolate

Dark chocolate may lower your blood pressure and cholesterol levels. Plus, flavanols (secondary metabolites) help to reduce inflammation. It would be best if you had dark chocolate with some banana slices after exercise.

Summary

A proper diet is crucial for the physical training of runners. If they consume healthy nutrition, it ensures that their body has enough fuel to run and recover. The intake of proper healthy food helps optimize runners’ performance and prevent fatigue during the run. Good nutritious food can help enhance athletic performance.

Disclaimer: These foods are appropriate and beneficial for all runners. However, daily requirements of these foods vary, depending upon the anthropometric details like weight, height, age, and intensity of exercise.

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Breathing technique is the basic thing every swimmers must learn. Swimming is one of the best exercises that provides a lot of physical and mental benefits. And if you aim to be a swimming athlete or you love to swim for a workout as a beginner, then you must learn the breathing technique needed in swimming. 

Learning different swimming techniques must go along with breathing. These are some of the crucial things that must be your pursuit as a beginner; because breathing while swimming prevents us from getting exhausted on time. Many swimmers are anxious to jump into the pool and start to demonstrate different techniques, one of the most significant challenges faced is the fear of breathing in water. Are you a beginner wanting to swim 100m, 200m, or more, and you don’t know how to go about it? You are at the right place. I will walk you through breathing patterns for different swimming techniques for a beginner.

Three keys are important when swimming regardless of the swimming style (breaststroke, backstroke, butterfly or front crawl):

1.RELAX: Fear of not being able to breathe in water or hold breathe for long is the major challenge of beginners that want to swim, but the muscles’ relaxation will help increase the capacity of the lungs to accommodate enough oxygen.  

2.BREATH IN WITH YOUR MOUTH AND BREATH OUT WITH YOUR NOSE AND MOUTH:  When your head is beneath the water, breath out (exhale) simultaneously with the nose and mouth, this will empty the lungs to permit enough oxygen to fill it up and when you raise your head slightly above the water inhale enough oxygen through the mouth. 

3. PRACTICE FREQUENTLY: As often said that practice makes perfect; the consistent practice of the breathing pattern from a short distance first will promote you to go for a long-distance.

As a beginner learning swimming, if you can efficiently master how to breathe 100m and 200m, it won’t be difficult to swim a farther distance. Breathing technique in a swimming pool of 100m or 200m is similar . Let discuss in detail how breathing is done for each technique:

Front Crawl Breathing Technique

The front crawl swimming technique is done in a prone position with the legs fluttering, and It is the most common technique done by swimmers. The breathing pattern is as follow;

• Maintain a streamlined body.

• The arm should move in a circular pattern above the water.

• Turn the head bilaterally to the left and to the right slightly above the water to inhale oxygen for every stroke.

• Exhale beneath the water with the nose and mouth at the same time.

• Aim one stroke per breath as a beginner for a distance of 100m and 200m.

Breaststroke Breathing Technique

The breaststroke technique is very comfortable and easy to practice. With breaststroke, you sway your arms under the water in a prone position simultaneously with the leg kicking movement. Breathing during breaststroke procedure;

• Lift your head slightly and not too far above the water.

• Inhale oxygen with the mouth immediately your head lifted above the water.

• Take in oxygen with your mouth and nose, whit the head under the water.

• Ensure the head is not too high as this will increase the risk of sinking.

Butterfly Breathing Technique

The butterfly technique is found to be complex compare to other swimming techniques; it requires greater body strength. It is done with both arms ahead of the head simultaneously, which creates a circle. DOLPHIN kick is peculiar to butterfly technique, and it is done twice to propel the swimmer forward. For breathing in butterfly technique, follow these steps;

• Keep the head straight or in a neutral position.

• Lift your head after the second dolphin kick.

• Take in enough oxygen with your mouth when the head is out of the water.

• Exhale with the nose and mouth under the water.

Backstroke Breathing Technique

Backstroke is an easy technique; it is a front crawl technique done in a supine position (head faced up). Backstroke is done similarly to the way front crawl is done with the arms bilaterally moved upward in a circular pattern. In backstroke, you don’t need to hold your breath for long since your face is up. Backstroke breathing pattern uses arm stroke;

• Maintain supine position.

• Breathe in oxygen when the right arm is about entering the water from the upward move.

• Exhale when the left arm is about entering the water from the upward move.

• practice frequently.

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1. Choosing effectively your swimwear (suit, goggle, cap)

Choosing a good swimsuit can be challenging, especially if you want to make sure it is stylish and practical. Find something that will last and get a lot of use. No one wants to spend their money on a swimsuit that loses its shape or fades quickly after a few summer swims. Instead, choose a suit made from quality fabric that will keep its shape after washing and can withstand the sun and chlorine. Regarding goggle and cap, you don’t need to go for the most expensive model but just ensure the quality is good enough and ask advice at the shop. Speedo and Arena are the two main swimming brands.

2. Learn to breathe (exhale) every time you turn your head underwater

Breathing in water can increase your heart rate, which is why most people hold their breath when they go underwater. The fact is, holding your breath can be a risk for panic attacks when you are in the water. Instead of taking large breaths to increase your heart rate, try breathing lightly and turning your head to the left or right. This way, you will still be able to take in air without increasing your heart rate. Breathing is paramount to good performance. Therefore it’s important to train it.

3. Start slowly and increase speed little by little

Swimming is not a sprint; it is an endurance sport, and getting used to the water’s resistance can take time. However, with every stroke you take, you’re getting closer and closer to becoming a fast and efficient swimmer. With enough practice, you’ll be swimming faster than you ever thought possible!

4. Feel the water and be aware of the resistance

When you start swimming it is important to remember that in order to be effective (swim longer and burn less energy), you need to create the less possible resistance. So feel how pull the water and slide through it. Think of your body like a wooden plank floating at the surface of the water. If the plank is, on the other hand more on the vertical side, like with the legs on the second picture below, it creates more resistance.

5. Don’t forget to stretch before and after swimming

What does stretching have to do with swimming? A lot! Stretching is crucial for swimmers, as it reduces the risk of injuries and increases performance. Skipping stretching leads to poor performance and post-swim aches.

6. Keep calm and relaxed

Swimming can be a very tiring exercise, making you feel uncomfortable. Don’t fight against that feeling — in fact, embrace it. Take deep breaths when you begin and end your laps, and take breaks if you need to. Your workout will be more effective when you don’t have to hold your breath the whole time.

7. Look at Safety first

Because swimming is more strenuous than walking, you need to observe some rules of safety when swimming. Always stay within your depth, swim in a safe area and never dive into an unknown place. Obviously as a beginner, the best place to start is your local swimming pool and not in open water (river or sea)

8. Use the power in your legs, not your arms, for a much better swimming experience

As a beginner swimmer, you should rely on your legs, not your arms, for a better swimming experience. In fact, you should put most of your focus on kicking and leg movement and just use your arms to help yourself stay afloat. If you stop putting all of your efforts into kicking then you might end up sinking to the bottom, so it’s important to keep kicking while you adjust yourself to swimming. As beginner, the easiest way to train that is with the usage of a kick board. Check this simple article https://www.wikihow.com/Use-a-Kick-Board

9. Knowing how to push yourself off of the ground will help you stay afloat

There are a lot of things you should know how to do in the water: breathing, floating, kicking. The knowledge of how to push yourself off the ground will help you stay afloat when swimming.

10. Don’t use your arms as propellers.

It is tempting to try to move forward by moving your arms rapidly, but don’t do it. Focus on what you are doing with your legs, or with the whole body in general. You will move forward better if you make slow and methodical moves, even if they seem ineffective at first. Remember swimming is a sliding sport. So try to slide gently on the water and do ample movements with your arms.

Conclusion

Swimming is a fun sport that also helps you to stay healthy. The basics of swimming are easy to learn but take time to master; regular practice is essential to building swimming skills. The above tips will give you the roadmap to a successful swimming experience.

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