Top 5 Running Tips For Supinators
Working out as for most of the people is non-negotiable as it is good for the health and lifts you energy for the entire day to come. Running is one of the primary parts of working out and is known to be one of the healthiest habits.
If you are a running person, you are on the platter with high health benefits. Running every day can actually help in the development and strengthening of the muscles. However, it is very important to do it right. If you’re running the wrong way, the chances are that you’re harming yourself. While running it is very important to land properly to avoid high pressure on the feet which can harm you more than adding something good to you. It is usually termed as supination.
Supination is a natural alignment of the foot towards the outer edges of your feet which leads to high pressure on the outer edges. Supination can cause strain in a muscle, sprain in an ankle, immense pain in the joints which can also lead to accidents which can be fatal for your legs.
We often see people getting a sprain in an ankle while running or playing a sport; it’s because your foot is landing on the floor in an improper way which leads to the distribution of the body weight in an unbalanced way hence causing the injury. Here are some of the tips that you can keep in mind if you’re a supinator:
1. Warming up before running and always remember to run on an even path
It is very important to step up gradually while you’re working out. If you just started to workout, start with warming yourself up to avoid strains and sprains of any kind. Stretching is one of the most common ways to warm up before working out.
Rigorous exercises can be bad for your body to start with, one must always start with warming up the body and stretching is the best way to achieve that. Warming up causes the body to loosen up a bit and give flexibility to your calves and ankles. It also prepares the body to be more energetic and start running gradually. Hence for everyone who is to start running this has to be the first step.
It is also equally important to find a right path to run on. Running on an uneven surface can give a hard time to your muscles and knees and must be avoided. If you are running on a treadmill, you do not need to worry about it as it provides a smooth surface to walk on.
2. Start strengthening your leg muscles
One of the most common reasons for getting your leg or an ankle strained while running is mostly because of weak muscles in the leg. Most people have weak leg muscles and should work on them to avoid injuries and strains while running fast.
If you’re into running, try working on your leg muscles and give yourself some time each day where you can work on your leg strength. There are some exercises that one can go for to strengthen the leg muscles. Some of them are:
- Calf raises
- Crab crawls
- squats, and many more
These exercises explicitly help in strengthening the leg muscles and will keep you away from straining your legs. They can help one systematically initiate the running so that one can catch the rhythm in a short span.
3. Loosen up all the tight muscles before running
As we all know, that warming yourself before working out is a vital step that one should not ignore. Likewise, there are many warming up exercises that a supinator must explicitly look into for legs. Warming up your legs can help you loosen up muscles around ankles and feet.
Stretching is the best way to achieve that. Supinators must keep an eye out for loosening up their quads, calves, hamstrings and other leg muscles that can be vulnerable. Stretching helps these muscles sustain better and can help you feel free in the legs. To improve the mobility of an ankle, you can try ankle stretching exercises which are a must if you’re trying to avoid supination as stiff ankles are a major reason that leads to it.
4. Get yourself a right pair of shoes
It is also considered as one of the most important points to keep in mind if you are a supinator. Not wearing a right shoe is one of the other major reasons that lead to supination.
You must wear light weighted sneakers that are flexible as they are known to be the best shoes for people who love to run. If you’re trying to avoid supination, these sneakers are the best answer for you as they provide maximum ankle movement and support your ankle and your feet in the right way.
People with major ankle issues can opt for high ankle shoes as they support your ankles and help them stabilize properly. Also, it is equally important to run in shoes that are not worn out or very old; as old shoes tend to give you shoe bites making it hard for you to run the other day.
5. Run with a right posture
Running with a right posture is important. If you’re running with a wrong stance chances are that you’re exerting a lot more than you should. It’s always important to land smoothly while you’re running.
Giving your feet a hard landing can give you sore feet. You should try to avoid pounding the feet hard on the ground and must walk light footed. You must land in a way that it puts the least pressure on your heels. And always run with a straight back and upright posture.
These are some of the tips that can help one to get the body prepare for running. One must remember that one wrong step can injure or harm the body to a good extent and hence to move ahead cautiously is very important.