Injury Prevention tips for the UCL Campus Run
Running is a fantastic way to stay fit and clear your mind, but it’s important to take steps to prevent injuries. Here are some essential tips to keep you running safely and effectively
Warm Up Properly
Begin each run with a proper warm-up. Dynamic stretches like leg swings, high knees, and walking lunges can prepare your muscles and joints for the workout ahead.
After a run, a cooldown helps your body recover by gradually reducing your heart rate and allowing your muscles to relax.
Invest in Good Footwear
The right running shoes are crucial for preventing injuries. Shoes that fit poorly or don’t match your foot type can lead to issues like shin splints, plantar fasciitis, or knee pain. Make sure you are wearing comfortable trainers that fit your feet and that are not too old as worn-out soles lose their cushioning and support.
Stay Hydrated and Fuel Properly
Dehydration and poor nutrition can lead to fatigue and increase the risk of injury. Drink water before, during, and after your runs, and refuel with balanced meals.
Cross-Train Regularly
Mix in other forms of low-impact exercise, like swimming, cycling, or yoga, to give your running muscles a break and improve overall fitness.
Check out Project Active's In Person Classes for a good range of mixed activity.
Schedule Rest Days
Give your body time to recover with regular rest days. This helps prevent overuse injuries and keeps you feeling fresh and motivated.
How you can get involved before the run
Rest is an essential part of any training plan. It allows your muscles to repair, strengthens your body, and prevents burnout. Incorporate at least one or two rest days per week, and listen to your body’s signals for when additional recovery time might be needed.
UCL East Run Club - Every Tuesday 13:00 - 14:00
- Postgraduate Running Group (Beginner) - Every Tuesday 17:00 - 18:00
- Postgraduate Running Group (Intermediate) - Every Thursday 17:00 - 18:00
- Women Only Running Group (Beginner Level) - Every Friday 16:00 - 17:00
- Women Only Running Group (Intermediate Level) - Every Friday 17:00 - 18:00