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Injury Prevention tips for the UCL Campus Run
Preparing for the UCL Campus Run? Whether you're running 5km or 10km, it is essential you stay injury free to maximise your training and perform at your best on the big day! Following these simple, practical injury prevention tips will help you train safely, recover effectively and reduce the risk of any injuries.
Warm Up/Cool Down properly
A proper warm up and cool down are essential components of safe and effective running.
A proper warm up aims to gradually increase heart rate, improve blood flow and prepares your joints and muscles for the run ahead. Dynamic stretches, such as leg swings, high knees and walking lunges are ideal before a run, as they activate muscles and improve mobility.
After a run, a proper cool-down helps the body recover by lowering heart rate and reducing muscle stiffness. Static stretches, such as hamstring, calf and quadriceps stretches are most effective, as they help relax muscles and improve flexibility.
Stay Hydrated and Fuel Well
Staying hydrated before, during and after running helps regulate body temperature, maintain energy levels and reduce the risk of fatigue, dizziness and muscle cramps.
Fuelling your body appropriately before and after a run can enhance performance and aid recovery. Eating carbohydrates replenishes energy stores, whilst protein aids muscle repair and growth.
Find out more information about nutrition!
Wear Suitable Running Shoes
The running shoes you wear can make a significant difference.
Shoes that fit poorly or don’t match your foot type can lead to issues like shin splints, plantar fasciitis, or knee pain.
Shoes that are comfortable and match your foot type help absorb impact and support your feet, reducing risk of injury. Replace worn out trainers, as older shoes lose their cushioning and support over time.
Cross-Train Regularly
Include other forms of low-impact physical activity, such as swimming, cycling or yoga, to reduce repetitive stress on muscles and improve overall fitness without overloading your body.
Check out Project Active's In Person Classes for a wide range of activity you can get involved in!
Schedule In Occasional Rest Days
Allow your body to recover by scheduling occasional rest days in between days you run. This helps prevent overuse injuries, allows your muscles to repair and keeps you feeling fresh and motivated! Learn more about the importance of rest and recovery!
Read More and Prepare for the Campus Run👊
Want to learn more about training, eating, or recovery? Explore these expert resources designed to help you perform at your best! 👇