Every beginner that is new to exercise has an overriding fear of getting an injury when they finally have the motivation to start a new adventure in exercise. As a coach, it is one of the main responsibilities to make sure that everyone from a beginner to an athlete is safe from an injury that is going to take them away from their main goal. Here are some tips and suggestions on how to keep the body going without it breaking down in the end.

Visit a personal trainer or hire a coach

If you don’t know how to start an exercise program or progress to that next level of anaerobic/aerobic exertion safely, a personal trainer or coach is the perfect option. They can give you safety tips and progressions to either get you started or accomplish your goal without getting injured.

Warm-up

It is never a good idea to work out muscles that are cold. Make sure you are warming up your body to increase your body’s core temperature, blood flow to the working muscles, and also to mentally prepare yourself for the workout ahead by priming the nervous system and making it ready for the workout to follow.

Be smart about your training

Just because you could do a specific exercise 10 or 20 years ago, doesn’t mean you can exercise with the same speed and energy today. Be realistic about your training and not focus on what you use to do. “Too much, too soon” can be a massive reason why injuries occur. Gradually increase your time and the intensity of your workouts to prevent those nagging injuries.

Wear proper workout clothing

If you have to think about how long ago you purchased a new pair of running shoes, then it is time to head to the store. Going to a speciality store for expert advice on what shoes you should be wearing is the first step because they can gauge what shoe fits best with your arch, gait and body weight. So many injuries come from wearing worn-out shoes without any support. Your poor feet! These are your contact point with the world and any issues here can lead to big issues further up your body.

Eat a balanced diet and hydrate

What you eat and drink is just as important as your workout. Not only will carbohydrates give you energy for your workout, but they will also replenish those glycogen stores for your recovery and the next workout. Protein after your workout is just as important as this will help repair those muscles you just broke down. Work with a health coach/nutritionist to understand when, how much, and what foods you should be eating to keep you healthy and energized for your workouts.

Add strength training and core work to your routine

Having a strong fit body is a great way to keep the injuries away. If your muscles are structurally balanced with a strong core then your body will not wear down or have to compensate for being weak or tight in certain areas.

Listen to your body with rest and recovery

Your body will give you the signals you need to know when to back off. If that knee is feeling a little achy, your soreness lasts for more than the recommended 24 to 48 hours, or you are just plain tired, then it is time to look over your routine. Rest and recovery might be what your body is looking for. Make sure you take those rest days as your body is making actual gains during this time.

The risk of injury is thought to be high during working out, but in reality, the risk of injury, pains and aches are higher when a person is immobile or doesn’t exercise frequently!

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