🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 77 (from laksa176)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa077.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://orthonc.com/your-health/how-to-prevent-running-injuries\')), getAhrefsUnparsedNoserviceFromURL(\'https://orthonc.com/your-health/how-to-prevent-running-injuries\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/orthonc.com\/your-health\/how-to-prevent-running-injuries","crawl_time":1776058666,"first_indexed_time":1647501444,"http_code":200,"src_unparsed":"com,orthonc!\/your-health\/how-to-prevent-running-injuries s443","src_root_hash":"4401157347268418277","history_drop_reason":null,"meta_title":"How to Prevent Running Injuries","meta_descriptions":["How to Prevent Running Injuries The benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as"],"attrs_boilerpipe_text":"The benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as the physical, with many turning to running as a release and a way to clear their minds. It’s also a convenient form of exercise as you can run almost anywhere, and usually year round.\nWhile the list of pro’s go on and on, running can be hard on the body if you’re not taking the appropriate precautions. As you run, your feet strike the ground, sending shock waves through your joints, bones, muscles and ligaments. Going too hard too fast can exacerbate this stress on your body. Learn how to avoid injuries while running, whether you’re training for the upcoming marathon, getting your daily exercise, or even if you’re new to running.\nScope Out Your Running Route\nBecome familiar with where you’re running before you set out at your regular pace. This is a general rule of thumb for your safety overall, but learning about the terrain can also keep you from unexpected trips, falls, and other incidents that can cause injury.\nIt’s best to avoid hills if you’re not used to training on hills. If you’re running on a track or curved terrain, be sure to switch directions every lap or so to apply even pressure on both feet.\nRunning with a friend can also be a good idea in the event that you do suffer an injury and cannot walk yourself.\nFor those preparing for a marathon, it’s even more crucial to get the lay of the land. It will help you determine what type of terrain to train on. Some marathon routes are very flat, while others include a few inclines.\nGet a Good Stretch In\nPlan a warm up and cool down before and after your run. Think of it as a part of your run. Stretching is an integral part of your workout routine and failure to do so is an injury waiting to happen. Your joints and muscles need preparation before jumping into exercise, and the flexibility that comes along with stretching will help you perform better.\nThe best way to get started with any warm up is to mimic the activity slowly. So start with a fast walk or a slow jog to work all the same muscles you’re about to be using for your run. After your warm up, further prepare your muscles with a few stretches. Bend down for toe touches and hold for 10-20 seconds to feel the stretch within your hamstrings. Holding lunges for 10-20 seconds is another beneficial stretch for runners.\nIf you’re new to running, your warm up routine will be longer than those who are more limber from running regularly.\nAllow Old Injuries to Heal\nOne of the most common injuries people experience while running is the flare up of a previous injury. You’re using almost all your body parts when you run, so if one part isn’t healthy, you’ll feel it. Running with an old injury will be uncomfortable, painful, and could make it much worse. It may also make you unstable which could lead to other injuries.\nIf you’re dealing with pain where you had a previous injury, visit an orthopaedic doctor before you run or exercise. They will be able to diagnose the pain you’re experiencing, provide treatment options, and you’ll be back to a healthy run rather than aggravating an injury.\nStay Hydrated\nThe importance of hydration is stressed for all types of exercise and running is no exception. A hydrated body is the most healthy, but you’ll need to consume even more water when you’re running. The American Association of Orthopedic Surgeons suggest that runners should drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along their route. They also believe you should weigh yourself before and after a run, and drink one pint of fluid for every pound lost.\nElectrolytes – the electrically-charged minerals like sodium, potassium and calcium, that keep all the systems of the body functioning – are lost when sweating from running. Replenish them by adding sodium chloride to your diet with healthy foods, salty chips or pretzels, and sports drinks.\nKeep these tips in mind the next time you get the motivation to workout and head out for a run.","attrs_markdown":"\\*\\*Coming May 2026 \\| \\[Ryan Aschenbrener, MD\\](https:\/\/orthonc.com\/your-health\/orthonc-welcomes-dr-ryan-aschenbrener-expanding-non-surgical-spine-pain-care), Interventional Spine Physician!\\*\\* \\[Now Scheduling New Patients\\](https:\/\/orthonc.ourscheduling.com\/433\/doctors)\n\n\\*\\*Coming May 2026 \\| \\[Ryan Aschenbrener, MD\\](https:\/\/orthonc.com\/your-health\/orthonc-welcomes-dr-ryan-aschenbrener-expanding-non-surgical-spine-pain-care), Interventional Spine Physician!\\*\\* \\[Now Scheduling New Patients\\](https:\/\/orthonc.ourscheduling.com\/433\/doctors)\n\n\\*\\*NEW HOURS - WENDELL FALLS INJURY EXPRESS 8AM-8PM DAILY!\\*\\* \\[Learn More!\\](https:\/\/orthonc.com\/locations\/wendell\/injury-express)\n\n\\*\\*NEW HOURS - WENDELL FALLS INJURY EXPRESS 8AM-8PM DAILY!\\*\\* \\[Learn More!\\](https:\/\/orthonc.com\/locations\/wendell\/injury-express)\n\n\n\n#### Make A Payment\n\n[Make An Appointment](https:\/\/orthonc.ourscheduling.com\/433\/doctors)\n\n[Patient Portal](https:\/\/12529.portal.athenahealth.com\/)\n\n[![](https:\/\/orthonc.com\/storage\/2025\/04\/new-ortho-logo.png)](https:\/\/orthonc.com\/)\n\n- [Injury Express](https:\/\/orthonc.com\/injury-express-urgent-care)\n- [Specialties](https:\/\/orthonc.com\/specialties)\n  - [Orthopedics](https:\/\/orthonc.com\/services\/orthopedics\/)\n  - [Neck & Back](https:\/\/orthonc.com\/services\/new-spine-center)\n  - [Shoulder & Elbow](https:\/\/orthonc.com\/services\/additional-services\/shoulder-elbow)\n  - [Hand & Wrist](https:\/\/orthonc.com\/services\/additional-services\/hand-wrist\/)\n  - [Hip](https:\/\/orthonc.com\/services\/additional-services\/hip)\n  - [Knee](https:\/\/orthonc.com\/services\/additional-services\/knee)\n  - [Foot & Ankle](https:\/\/orthonc.com\/services\/additional-services\/foot-ankle\/)\n  - [Sports Medicine](https:\/\/orthonc.com\/services\/sports-medicine\/)\n  - [Concussions](https:\/\/orthonc.com\/services\/concussion-clinic)\n  - [Total Joint Replacement](https:\/\/orthonc.com\/joints\/)\n- [Services](https:\/\/orthonc.com\/services\/)\n  - [Physical & Occupational Therapy](https:\/\/orthonc.com\/services\/physical-therapy)\n  - [Injury Express](https:\/\/orthonc.com\/injury-express-urgent-care)\n  - [MRI & Imaging](https:\/\/orthonc.com\/services\/mri\/)\n  - [Surgery](https:\/\/orthonc.com\/services\/orthonc-surgery-center\/)\n  - [Athletic Training](https:\/\/orthonc.com\/services\/athletic-training-services)\n  - [Sports Physicals](https:\/\/orthonc.com\/services\/sports-physicals)\n  - [Bone Health](https:\/\/orthonc.com\/health-and-wellness)\n- [Our Team](https:\/\/orthonc.com\/who-we-are\/)\n- [Locations](https:\/\/orthonc.com\/locations)\n  - [Wakefield-Wake Forest](https:\/\/orthonc.com\/locations\/wakefield-wakeforest)\n    - [Injury Express](https:\/\/orthonc.com\/locations\/wakefield-wakeforest\/orthopedic-urgent-care)\n    - [Orthopedics](https:\/\/orthonc.com\/locations\/wakefield-wakeforest\/orthopedic-clinic)\n    - [Physical & Occupational Therapy](https:\/\/orthonc.com\/locations\/wakefield-wakeforest\/physical-therapy)\n    - [Surgery Center](https:\/\/orthonc.com\/locations\/wakefield-wakeforest\/orthopedic-surgery-center)\n  - [Knightdale](https:\/\/orthonc.com\/locations\/knightdale\/)\n    - [Injury Express](https:\/\/orthonc.com\/locations\/knightdale\/orthopedic-urgent-care)\n    - [Orthopedics](https:\/\/orthonc.com\/locations\/knightdale\/orthopedic-clinic)\n    - [Physical & Occupational Therapy](https:\/\/orthonc.com\/locations\/knightdale\/physical-therapy)\n  - [Oxford](https:\/\/orthonc.com\/locations\/oxford\/)\n    - [Orthopedics](https:\/\/orthonc.com\/locations\/oxford\/orthopedic-clinic)\n  - [Henderson](https:\/\/orthonc.com\/locations\/henderson)\n    - [Injury Express](https:\/\/orthonc.com\/locations\/henderson\/orthopedic-urgent-care)\n    - [Orthopedics](https:\/\/orthonc.com\/locations\/henderson\/orthopedic-clinic)\n    - [Physical & Occupational Therapy](https:\/\/orthonc.com\/locations\/henderson\/physical-therapy)\n  - [North Hills](https:\/\/orthonc.com\/locations\/north-hills)\n    - [Injury Express](https:\/\/orthonc.com\/locations\/north-hills\/orthopedic-urgent-care)\n    - [Orthopedic Clinic](https:\/\/orthonc.com\/locations\/north-hills\/orthopedic-clinic)\n    - [Physical & Occupational Therapy](https:\/\/orthonc.com\/locations\/north-hills\/physical-therapy)\n  - [Raleigh](https:\/\/orthonc.com\/locations\/raleigh)\n    - [Injury Express](https:\/\/orthonc.com\/locations\/raleigh\/orthopedic-urgent-care)\n    - [Orthopedic Clinic](https:\/\/orthonc.com\/locations\/raleigh\/orthopedic-clinic)\n    - [Physical Therapy](https:\/\/orthonc.com\/locations\/raleigh\/physical-therapy)\n    - [Surgery Center](https:\/\/orthonc.com\/locations\/raleigh\/orthopedic-surgery-center)\n  - [Wendell Falls](https:\/\/orthonc.com\/locations\/wendell)\n    - [Injury Express](https:\/\/orthonc.com\/locations\/wendell\/injury-express)\n    - [Orthopedics](https:\/\/orthonc.com\/locations\/wendell\/orthopedics)\n    - [Physical & Occupational Therapy](https:\/\/orthonc.com\/locations\/wendell\/physical-occupational-therapy)\n- [About Us](https:\/\/orthonc.com\/about-us)\n- [Pricing](https:\/\/orthonc.com\/pricing)\n\n[Make An Appointment](https:\/\/orthonc.ourscheduling.com\/433\/doctors)\n\n[Call Us](tel:19195629410)\n\n[Download The App](https:\/\/orthonc.web.my-care-plan.com\/login)\n\n[Patient Portal](https:\/\/12529.portal.athenahealth.com\/)\n\n[Pricing](https:\/\/orthonc.com\/self-pay-pricing)\n\nHow to Prevent Running Injuries\n\n# How to Prevent Running Injuries\n***\nThe benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as the physical, with many turning to running as a release and a way to clear their minds. It’s also a convenient form of exercise as you can run almost anywhere, and usually year round.\n\nWhile the list of pro’s go on and on, running can be hard on the body if you’re not taking the appropriate precautions. As you run, your feet strike the ground, sending shock waves through your joints, bones, muscles and ligaments. Going too hard too fast can exacerbate this stress on your body. Learn how to avoid injuries while running, whether you’re training for the upcoming marathon, getting your daily exercise, or even if you’re new to running.\n\n#### Scope Out Your Running Route\nBecome familiar with where you’re running before you set out at your regular pace. This is a general rule of thumb for your safety overall, but learning about the terrain can also keep you from unexpected trips, falls, and other incidents that can cause injury.\n\nIt’s best to avoid hills if you’re not used to training on hills. If you’re running on a track or curved terrain, be sure to switch directions every lap or so to apply even pressure on both feet.\n\nRunning with a friend can also be a good idea in the event that you do suffer an injury and cannot walk yourself.\n\nFor those preparing for a marathon, it’s even more crucial to get the lay of the land. It will help you determine what type of terrain to train on. Some marathon routes are very flat, while others include a few inclines.\n\n#### Get a Good Stretch In\nPlan a warm up and cool down before and after your run. Think of it as a part of your run. Stretching is an integral part of your workout routine and failure to do so is an injury waiting to happen. Your joints and muscles need preparation before jumping into exercise, and the flexibility that comes along with stretching will help you perform better.\n\nThe best way to get started with any warm up is to mimic the activity slowly. So start with a fast walk or a slow jog to work all the same muscles you’re about to be using for your run. After your warm up, further prepare your muscles with a few stretches. Bend down for toe touches and hold for 10-20 seconds to feel the stretch within your hamstrings. Holding lunges for 10-20 seconds is another beneficial stretch for runners.\n\nIf you’re new to running, your warm up routine will be longer than those who are more limber from running regularly.\n\n#### Allow Old Injuries to Heal\nOne of the most common injuries people experience while running is the flare up of a previous injury. You’re using almost all your body parts when you run, so if one part isn’t healthy, you’ll feel it. Running with an old injury will be uncomfortable, painful, and could make it much worse. It may also make you unstable which could lead to other injuries.\n\nIf you’re dealing with pain where you had a previous injury, visit an orthopaedic doctor before you run or exercise. They will be able to diagnose the pain you’re experiencing, provide treatment options, and you’ll be back to a healthy run rather than aggravating an injury.\n\n#### Stay Hydrated\nThe importance of hydration is stressed for all types of exercise and running is no exception. A hydrated body is the most healthy, but you’ll need to consume even more water when you’re running. The American Association of Orthopedic Surgeons suggest that runners should drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along their route. They also believe you should weigh yourself before and after a run, and drink one pint of fluid for every pound lost.\n\nElectrolytes – the electrically-charged minerals like sodium, potassium and calcium, that keep all the systems of the body functioning – are lost when sweating from running. Replenish them by adding sodium chloride to your diet with healthy foods, salty chips or pretzels, and sports drinks.\n\nKeep these tips in mind the next time you get the motivation to workout and head out for a run.\n\n[Make an appointment](https:\/\/orthonc.com\/for-patients\/new-patient-guide\/make-an-appointment)\n\n[Call us 919-562-9410](tel:9195629410)\n\n[![](https:\/\/orthonc.com\/storage\/2025\/04\/new-ortho-nc-logo-light-blue.png)](https:\/\/orthonc.com\/your-health\/how-to-prevent-running-injuries)\n\n- [Follow](https:\/\/www.facebook.com\/OrthoNC \"Follow on Facebook\")\n- [Follow](https:\/\/twitter.com\/OrthoNC \"Follow on X\")\n- [Follow](https:\/\/www.instagram.com\/orthonc\/ \"Follow on Instagram\")\n- [Follow](https:\/\/www.youtube.com\/channel\/UCz2Zfa7KUkb02ffzUePP_uw \"Follow on Youtube\")\n\nContact\n\nContact Hours: 7am – 8pm\n\n[Online Chat](https:\/\/home-c15.incontact.com\/inContact\/ChatClient\/ChatClient.aspx?poc=1985665b-b97e-4d26-b1d1-175e9258ffc2&bu=4596326)\n\nPhone: [919-562-9410](tel:9195629410)\n\nFax: 919-562-9425\n\nOffice: 8am – 5pm Mon – Fri\n\nInjury Express: 8am – 8pm every day\n\nCompany\n\n[Services](https:\/\/orthonc.com\/services)\n\n[Our Team](https:\/\/orthonc.com\/who-we-are)\n\n[Locations](https:\/\/orthonc.com\/locations)\n\n[About Us](https:\/\/orthonc.com\/about-us)\n\n[Careers](https:\/\/orthonc.com\/careers)\n\nResources\n\n[New Patient Guide](https:\/\/orthonc.com\/for-patients\/new-patient-guide)\n\n[Our Policies](https:\/\/orthonc.com\/for-patients\/our-policies\/financial-policy)\n\n[CareCredit Financing](https:\/\/orthonc.com\/financing)\n\n[Medical Release Form](https:\/\/orthonc.com\/for-patients\/returning-patients\/authorization-form)\n\n[Subscribe to Newsletter](https:\/\/orthonc.com\/newsletter)\n\n[Download the App](https:\/\/orthonc.web.my-care-plan.com\/login)\n\n[Healthy Habits Blog](https:\/\/orthonc.com\/your-health)\n\nWebsite Design & Development by [Seven Ages Design](https:\/\/sevenagesdesign.com\/)\n\n[![](https:\/\/orthonc.com\/storage\/2025\/04\/new-ortho-nc-logo-light-blue.png)](https:\/\/orthonc.com\/your-health\/how-to-prevent-running-injuries)\n\n- [Follow](https:\/\/www.facebook.com\/OrthoNC \"Follow on Facebook\")\n- [Follow](https:\/\/twitter.com\/OrthoNC \"Follow on X\")\n- [Follow](https:\/\/www.instagram.com\/orthonc\/ \"Follow on Instagram\")\n- [Follow](https:\/\/www.youtube.com\/channel\/UCz2Zfa7KUkb02ffzUePP_uw \"Follow on Youtube\")\n\nContact\n\nContact Hours: 7am – 8pm\n\nOffice: 8am – 5pm Mon – Fri\n\nInjury Express: 8am – 8pm every day\n\n[Online Chat](https:\/\/home-c15.incontact.com\/inContact\/ChatClient\/ChatClient.aspx?poc=1985665b-b97e-4d26-b1d1-175e9258ffc2&bu=4596326)\n\nPhone: [919-562-9410](tel:9195629410)\n\nDownload the App\n\n[![](https:\/\/orthonc.com\/storage\/2022\/12\/google-play-badge.png)](https:\/\/play.google.com\/store\/apps\/details?id=com.mycareplan.orthonc&hl=en)\n\n[![](https:\/\/orthonc.com\/storage\/2022\/12\/app-store-badge.png)](https:\/\/apps.apple.com\/us\/app\/orthonc\/id1494297603)\n\nWebsite Design & Development by [Seven Ages Design](https:\/\/sevenagesdesign.com\/)","attrs_readable_markdown":"***\nThe benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as the physical, with many turning to running as a release and a way to clear their minds. It’s also a convenient form of exercise as you can run almost anywhere, and usually year round.\n\nWhile the list of pro’s go on and on, running can be hard on the body if you’re not taking the appropriate precautions. As you run, your feet strike the ground, sending shock waves through your joints, bones, muscles and ligaments. Going too hard too fast can exacerbate this stress on your body. Learn how to avoid injuries while running, whether you’re training for the upcoming marathon, getting your daily exercise, or even if you’re new to running.\n\n#### Scope Out Your Running Route\nBecome familiar with where you’re running before you set out at your regular pace. This is a general rule of thumb for your safety overall, but learning about the terrain can also keep you from unexpected trips, falls, and other incidents that can cause injury.\n\nIt’s best to avoid hills if you’re not used to training on hills. If you’re running on a track or curved terrain, be sure to switch directions every lap or so to apply even pressure on both feet.\n\nRunning with a friend can also be a good idea in the event that you do suffer an injury and cannot walk yourself.\n\nFor those preparing for a marathon, it’s even more crucial to get the lay of the land. It will help you determine what type of terrain to train on. Some marathon routes are very flat, while others include a few inclines.\n\n#### Get a Good Stretch In\nPlan a warm up and cool down before and after your run. Think of it as a part of your run. Stretching is an integral part of your workout routine and failure to do so is an injury waiting to happen. Your joints and muscles need preparation before jumping into exercise, and the flexibility that comes along with stretching will help you perform better.\n\nThe best way to get started with any warm up is to mimic the activity slowly. So start with a fast walk or a slow jog to work all the same muscles you’re about to be using for your run. After your warm up, further prepare your muscles with a few stretches. Bend down for toe touches and hold for 10-20 seconds to feel the stretch within your hamstrings. Holding lunges for 10-20 seconds is another beneficial stretch for runners.\n\nIf you’re new to running, your warm up routine will be longer than those who are more limber from running regularly.\n\n#### Allow Old Injuries to Heal\nOne of the most common injuries people experience while running is the flare up of a previous injury. You’re using almost all your body parts when you run, so if one part isn’t healthy, you’ll feel it. Running with an old injury will be uncomfortable, painful, and could make it much worse. It may also make you unstable which could lead to other injuries.\n\nIf you’re dealing with pain where you had a previous injury, visit an orthopaedic doctor before you run or exercise. They will be able to diagnose the pain you’re experiencing, provide treatment options, and you’ll be back to a healthy run rather than aggravating an injury.\n\n#### Stay Hydrated\nThe importance of hydration is stressed for all types of exercise and running is no exception. A hydrated body is the most healthy, but you’ll need to consume even more water when you’re running. The American Association of Orthopedic Surgeons suggest that runners should drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along their route. They also believe you should weigh yourself before and after a run, and drink one pint of fluid for every pound lost.\n\nElectrolytes – the electrically-charged minerals like sodium, potassium and calcium, that keep all the systems of the body functioning – are lost when sweating from running. Replenish them by adding sodium chloride to your diet with healthy foods, salty chips or pretzels, and sports drinks.\n\nKeep these tips in mind the next time you get the motivation to workout and head out for a run.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

7 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.2 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://orthonc.com/your-health/how-to-prevent-running-injuries
Last Crawled	2026-04-13 05:37:46 (7 days ago)
First Indexed	2022-03-17 07:17:24 (4 years ago)
HTTP Status Code	200
Meta Title	How to Prevent Running Injuries
Meta Description	How to Prevent Running Injuries The benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as
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Boilerpipe Text	The benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as the physical, with many turning to running as a release and a way to clear their minds. It’s also a convenient form of exercise as you can run almost anywhere, and usually year round. While the list of pro’s go on and on, running can be hard on the body if you’re not taking the appropriate precautions. As you run, your feet strike the ground, sending shock waves through your joints, bones, muscles and ligaments. Going too hard too fast can exacerbate this stress on your body. Learn how to avoid injuries while running, whether you’re training for the upcoming marathon, getting your daily exercise, or even if you’re new to running. Scope Out Your Running Route Become familiar with where you’re running before you set out at your regular pace. This is a general rule of thumb for your safety overall, but learning about the terrain can also keep you from unexpected trips, falls, and other incidents that can cause injury. It’s best to avoid hills if you’re not used to training on hills. If you’re running on a track or curved terrain, be sure to switch directions every lap or so to apply even pressure on both feet. Running with a friend can also be a good idea in the event that you do suffer an injury and cannot walk yourself. For those preparing for a marathon, it’s even more crucial to get the lay of the land. It will help you determine what type of terrain to train on. Some marathon routes are very flat, while others include a few inclines. Get a Good Stretch In Plan a warm up and cool down before and after your run. Think of it as a part of your run. Stretching is an integral part of your workout routine and failure to do so is an injury waiting to happen. Your joints and muscles need preparation before jumping into exercise, and the flexibility that comes along with stretching will help you perform better. The best way to get started with any warm up is to mimic the activity slowly. So start with a fast walk or a slow jog to work all the same muscles you’re about to be using for your run. After your warm up, further prepare your muscles with a few stretches. Bend down for toe touches and hold for 10-20 seconds to feel the stretch within your hamstrings. Holding lunges for 10-20 seconds is another beneficial stretch for runners. If you’re new to running, your warm up routine will be longer than those who are more limber from running regularly. Allow Old Injuries to Heal One of the most common injuries people experience while running is the flare up of a previous injury. You’re using almost all your body parts when you run, so if one part isn’t healthy, you’ll feel it. Running with an old injury will be uncomfortable, painful, and could make it much worse. It may also make you unstable which could lead to other injuries. If you’re dealing with pain where you had a previous injury, visit an orthopaedic doctor before you run or exercise. They will be able to diagnose the pain you’re experiencing, provide treatment options, and you’ll be back to a healthy run rather than aggravating an injury. Stay Hydrated The importance of hydration is stressed for all types of exercise and running is no exception. A hydrated body is the most healthy, but you’ll need to consume even more water when you’re running. The American Association of Orthopedic Surgeons suggest that runners should drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along their route. They also believe you should weigh yourself before and after a run, and drink one pint of fluid for every pound lost. Electrolytes – the electrically-charged minerals like sodium, potassium and calcium, that keep all the systems of the body functioning – are lost when sweating from running. Replenish them by adding sodium chloride to your diet with healthy foods, salty chips or pretzels, and sports drinks. Keep these tips in mind the next time you get the motivation to workout and head out for a run.
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Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as the physical, with many turning to running as a release and a way to clear their minds. It’s also a convenient form of exercise as you can run almost anywhere, and usually year round. While the list of pro’s go on and on, running can be hard on the body if you’re not taking the appropriate precautions. As you run, your feet strike the ground, sending shock waves through your joints, bones, muscles and ligaments. Going too hard too fast can exacerbate this stress on your body. Learn how to avoid injuries while running, whether you’re training for the upcoming marathon, getting your daily exercise, or even if you’re new to running. #### Scope Out Your Running Route Become familiar with where you’re running before you set out at your regular pace. This is a general rule of thumb for your safety overall, but learning about the terrain can also keep you from unexpected trips, falls, and other incidents that can cause injury. It’s best to avoid hills if you’re not used to training on hills. If you’re running on a track or curved terrain, be sure to switch directions every lap or so to apply even pressure on both feet. Running with a friend can also be a good idea in the event that you do suffer an injury and cannot walk yourself. For those preparing for a marathon, it’s even more crucial to get the lay of the land. It will help you determine what type of terrain to train on. Some marathon routes are very flat, while others include a few inclines. #### Get a Good Stretch In Plan a warm up and cool down before and after your run. Think of it as a part of your run. Stretching is an integral part of your workout routine and failure to do so is an injury waiting to happen. Your joints and muscles need preparation before jumping into exercise, and the flexibility that comes along with stretching will help you perform better. The best way to get started with any warm up is to mimic the activity slowly. So start with a fast walk or a slow jog to work all the same muscles you’re about to be using for your run. After your warm up, further prepare your muscles with a few stretches. Bend down for toe touches and hold for 10-20 seconds to feel the stretch within your hamstrings. Holding lunges for 10-20 seconds is another beneficial stretch for runners. If you’re new to running, your warm up routine will be longer than those who are more limber from running regularly. #### Allow Old Injuries to Heal One of the most common injuries people experience while running is the flare up of a previous injury. You’re using almost all your body parts when you run, so if one part isn’t healthy, you’ll feel it. Running with an old injury will be uncomfortable, painful, and could make it much worse. It may also make you unstable which could lead to other injuries. If you’re dealing with pain where you had a previous injury, visit an orthopaedic doctor before you run or exercise. They will be able to diagnose the pain you’re experiencing, provide treatment options, and you’ll be back to a healthy run rather than aggravating an injury. #### Stay Hydrated The importance of hydration is stressed for all types of exercise and running is no exception. A hydrated body is the most healthy, but you’ll need to consume even more water when you’re running. The American Association of Orthopedic Surgeons suggest that runners should drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along their route. They also believe you should weigh yourself before and after a run, and drink one pint of fluid for every pound lost. Electrolytes – the electrically-charged minerals like sodium, potassium and calcium, that keep all the systems of the body functioning – are lost when sweating from running. Replenish them by adding sodium chloride to your diet with healthy foods, salty chips or pretzels, and sports drinks. Keep these tips in mind the next time you get the motivation to workout and head out for a run. 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Readable Markdown	*** The benefits of running far surpass the high so often associated with the act. Running on a regular basis for just 5-10 minutes improves cardiovascular health, strengthens muscles, and reduces the risk of many diseases, heart attack and stroke. The mental benefits are just as great as the physical, with many turning to running as a release and a way to clear their minds. It’s also a convenient form of exercise as you can run almost anywhere, and usually year round. While the list of pro’s go on and on, running can be hard on the body if you’re not taking the appropriate precautions. As you run, your feet strike the ground, sending shock waves through your joints, bones, muscles and ligaments. Going too hard too fast can exacerbate this stress on your body. Learn how to avoid injuries while running, whether you’re training for the upcoming marathon, getting your daily exercise, or even if you’re new to running. #### Scope Out Your Running Route Become familiar with where you’re running before you set out at your regular pace. This is a general rule of thumb for your safety overall, but learning about the terrain can also keep you from unexpected trips, falls, and other incidents that can cause injury. It’s best to avoid hills if you’re not used to training on hills. If you’re running on a track or curved terrain, be sure to switch directions every lap or so to apply even pressure on both feet. Running with a friend can also be a good idea in the event that you do suffer an injury and cannot walk yourself. For those preparing for a marathon, it’s even more crucial to get the lay of the land. It will help you determine what type of terrain to train on. Some marathon routes are very flat, while others include a few inclines. #### Get a Good Stretch In Plan a warm up and cool down before and after your run. Think of it as a part of your run. Stretching is an integral part of your workout routine and failure to do so is an injury waiting to happen. Your joints and muscles need preparation before jumping into exercise, and the flexibility that comes along with stretching will help you perform better. The best way to get started with any warm up is to mimic the activity slowly. So start with a fast walk or a slow jog to work all the same muscles you’re about to be using for your run. After your warm up, further prepare your muscles with a few stretches. Bend down for toe touches and hold for 10-20 seconds to feel the stretch within your hamstrings. Holding lunges for 10-20 seconds is another beneficial stretch for runners. If you’re new to running, your warm up routine will be longer than those who are more limber from running regularly. #### Allow Old Injuries to Heal One of the most common injuries people experience while running is the flare up of a previous injury. You’re using almost all your body parts when you run, so if one part isn’t healthy, you’ll feel it. Running with an old injury will be uncomfortable, painful, and could make it much worse. It may also make you unstable which could lead to other injuries. If you’re dealing with pain where you had a previous injury, visit an orthopaedic doctor before you run or exercise. They will be able to diagnose the pain you’re experiencing, provide treatment options, and you’ll be back to a healthy run rather than aggravating an injury. #### Stay Hydrated The importance of hydration is stressed for all types of exercise and running is no exception. A hydrated body is the most healthy, but you’ll need to consume even more water when you’re running. The American Association of Orthopedic Surgeons suggest that runners should drink 10 to 15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along their route. They also believe you should weigh yourself before and after a run, and drink one pint of fluid for every pound lost. Electrolytes – the electrically-charged minerals like sodium, potassium and calcium, that keep all the systems of the body functioning – are lost when sweating from running. Replenish them by adding sodium chloride to your diet with healthy foods, salty chips or pretzels, and sports drinks. Keep these tips in mind the next time you get the motivation to workout and head out for a run.
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