INJURY PREVENTION AND FIRST AID

Good equipment, including appropriate footwear, is one key requirement for an injury free running career. Moreover, proper warm-ups are essential. But the most important rule is to always listen to your body. Whenever you don't feel well on a workout day, you should reduce your speed and mileage. If you have a fever, you should not run at all. Running with a fever can result in an inflammation of the heart or the heart valves. But generally, running has a very low risk of acute injury. In those rare situations when an acute injury occurs, first aid should include:

- rest
- elevation of the injured extremity
- ice to reduce local inflammation
- seeing a doctor at the earliest opportunity

In most cases, running induced injuries are caused by overload, which is a discrepancy between load and the ability of the body to perform. Changes in mileage, speed, running shoes, ground and training techniques are common causes of overload. If you are not certain which parameter you changed recently, and a reduction in training intensity does not bring relief within a few days, you should seek professional help from a doctor.