Runner's guide to a healthy season - WALB.com, Albany News, Weather, Sports

Runner's guide to a healthy season

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Owner and expert trainer, Perry Buchanan discusses the top mistakes runners make Owner and expert trainer, Perry Buchanan discusses the top mistakes runners make
Guide for stretching to help runners Guide for stretching to help runners
Checking footwear can alter your posture Checking footwear can alter your posture
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ALBANY, GA (WALB) -

Towel...check...music...check...water?

One of the most simple and important steps in avoiding injury when running is hydration. According to a wellness article in The Washington Post if you spend an hour or less in physical activity, water is the best hydrator but if you have been participating in a high intensity workout for more than an hour then a sports drink is your best bet due to the electrolytes. For owner and personal trainer of PT Gym, Perry Buchanan, it's essential for your run especially when you're outside.

"Of course, here is South Georgia, you know the heat is always a concern so if they don't stay properly hydrated of course they're not going to function as well, they're more likely to have muscle pulls and things like that," Buchanan said.

Preparation is also key when it comes to your first run, making sure you're in proper condition, that means no issues with knees, joints or feet. Then allow yourself time to get used to training so your body can slowly adapt. It's important to know the difference between good pain and bad pain, Buchanan says pain is the body's natural way of telling us something is wrong and we need to stop.

"They shouldn't push through the pain, you know we hear that often that pain is a good thing but its not if it's an injury," Buchanan continues.

Another factor to consider is footwear, it can alter your posture and impact from the ground. Trainers say switching up your shoes for different running platforms can help reduce stress on your legs and feet. And include strength training--it's is one of the best defenses for a runner's body.

Runners World says injuries can come from a number of things but having a strong body, the right shoes and the right training can significantly decrease your chances.

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