Most people know running provides a wide range of health benefits. However, not many are aware of the harmful effects it could cause if you run the wrong way. Bad running posture may result in severe injuries. When you run, your hips, knee, and feet are supposed to support your body weight. The contact between your feet with the ground should be very short. If you run the wrong ways, injuries can happen.
Heel strike running
One of the most serious running mistakes is to hit the ground with heels, which puts too much pressure on the metatarsal bones. The result is bone fractures. The heel strike also severely damages the cartilage in the knees. Heel strikers who run for a long distance may risk breaking their femur. This posture increases the pressure on the lower legs and ankles, thus causing pain in these areas. The pain can spread to the back since the impact is able to travel through the hips. More importantly, because your heels are not designed to support your whole body, heel strike running gradually wears off your heel tendon, causing pain and deformation.
Avoid landing the heels
Many runners try to prevent the heel strike mistake by completely avoid landing the heels. This is not a good way to run, either. Forefoot strikers risk getting lower leg injuries. For any distance longer than 10km, your toes will not be strong enough to keep going. When your feet contact the ground, naturally, you need your heels to release the pressure. Withholding your heels will put the pressure on your calf and achilles. Moreover, this posture requires extra forces to move forward. The results could be a chronic pain in the hips, pelvis and lower back.
Sit immediately after running
After an exhausting running session, your instinct is usually to sit down and rest. However, sitting immediately after a period of intensive physical activity is dangerous to your health. When you are running, your blood flow increases. You need to keep that blood flow smoothly by walking around and stretching your muscle. If you stop moving, it is likely that your muscles will get stiff. Muscle pain will haunt you for the next few days.
When you first start to run, pain is to be expected. However, your body should recover after some running sessions. If the so-called muscle pain does not go away, or if you keep hurting some places constantly, something must be wrong with your running posture. You must improve your running technique, perhaps get a trainer to avoid hurting yourself more.
Hello Health Group does not provide medical advice, diagnose or treatment.
Hello Health Group tidak memberikan nasihat perubatan, diagnosis atau rawatan.