How running won’t ruin your knees or lead to injury

COVID-19 led to the resurgence of outdoor activities, especially running and cycling. With

gyms and fitness centers still not considered fully safe, people are finding their fitness outlet

in running. Isn’t it also the simplest? All you need is a pair of shoes and you can quickly

break into a sweat.

 

Coach Nivedita Samanta who leads the Adidas Running Community shares, “Running is one

of the most fulfilling fitness forms. It is important to start small and not worry too much

about the numbers initially. I recommend people to try a combination of walking and running

when they are just beginning.”

 

Beginners sometimes end up getting too much into technicalities. Nivedita warns, “When

people try to do too much, too soon, that’s where they go wrong. One must never ignore the

importance of rest. Moreover, inadequate warm up and cool down can also hinder your

running progress. You cannot just hit the ground running - 7-10 minutes of dynamic warm up

before running and some yoga stretches post running to cool down are mandatory.” Dynamic

warm up includes neck shoulder rotation, jumping jacks, spot jogging, while some of the best

yoga poses are downward facing dog, upward dog and forward stretch.

It is important to note that the human body was made for running. Different people run

differently and that’s alright. While we fuss over foot landing, a lot of elite marathon runners

land on heels, shares Nivedita.

 

Listening to your body is one of the most crucial things for runners. Beginners should start

with 30 minutes, twice or thrice a week and try for a walk-jog sequence. Additionally, every

third week, they should take a recovery week.

 

Running is a full body workout where your joints get impacted so you have to prepare your

body. Practising strength training on alternate days where you do exercises like squats,

lunges, planks, push ups, to strengthen your tendons, ligaments and muscles will continue the

recovery process.

 

Despite getting ample sunshine, most Indians are low on Vitamin D and B12 genetically. So

for those who are above 40 years, it is important to monitor these levels via blood tests. A

holistic approach is needed otherwise you will end up burning out and injuring yourself.

Nutritionist Luke Coutinho recently shared how Vitamin D and B12 deficiencies can be

extremely harmful for people. "They can have the best diets and workout plans, yet be

unhealthy due to the vitamin deficiencies."

 

“I have runners of all abilities in my group and you just have to find your stride,” she

concludes. She is using her running sessions to support underprivileged kids through Adidas’

Hi-Energy Challenge initiative.

 

Runner Anubha Verma shares, “I was into fitness classes before lockdown and lockdown

introduced me to the joys of running. Soon enough I found a group, which keeps me

motivated and now I can cover more miles easily.”

 

To ensure safety, there are a number of smart choices runners can make: wear proper

footwear and running gear, find a group, take a day off religiously, do strength training to

improve your running, be patient with yourself, follow a healthy and wholesome diet, and last

but not the least, wash your hands when you get home.

https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/how-running-wont-ruinyour-

knees-or-lead-to-injury/articleshow/80786815.cms