New workout routine? Here's how to avoid injuring yourself

Trying new fitness trends is a lot like dating. Just like romance, exercise makes you vulnerable. A bad experience could lead to pain, suffering, disappointment and maybe even leave you gun-shy when the next activity comes along. You can (and should) be enthusiastic, hopeful and excited going into it, but you still need to have your guard up just a little bit to prevent long-term damage. There may not be a formula for matters of the heart but luckily when it comes to matters of the body there are ways to minimize threat and maximize fun and payoff. Here’s how to prevent injury if you're taking up these three workout routines:

Running

Thanks to the new wave of trendy running clubs, jogging is gaining popularity worldwide! Though this activity seems pretty low-risk, long distance runners are some of the most injury-prone athletes in the world. From sore feet to stress fractures, crunchy knees to torn Achilles – the issues are diverse and can often seem endless. There are a few things that runners can do to help minimize the chronic problems. First off – experts agree it’s important to start slow, easing your body into the impact of running consistently. When building up distance, the rule of thumb is five to 10 per cent -- never add more than 10 per cent distance from week to week.

Also see: The dos and don'ts of exercising while pregnant

Next, people often over-stretch before a run. Running pros discourage any kind of static stretching (as in holding an elongated muscle in a fixed position) before hitting the road. Instead they recommend dynamic stretches where you loosen the muscles in motion (i.e rolling the neck, swinging the legs front to back) and only after a brief warm up. Static stretches are good for relieving tension after a jog.

Finally, it’s essential to have the right shoes. The wrong shoes are often the culprit for chronic issues like shin splints, plantar fasciitis, knee problems and many other aches and pains. Many things like a runner’s weight, gait, biomechanics and foot shape are taken into consideration when selecting the perfect shoe and therefore it’s a good idea to let an expert suit you up. Check out running specific stores to find a knowledgeable sales associate to help out.

Crossfit

There is no grey area when it comes to Crossfit. Especially when it comes to expert opinions on participant safety. Crossfit is one of the fastest growing fitness trends in history. The workouts, which incorporate elements of gymnastics, HIIT, power lifting, plyometrics, body weight exercises and kettlebells, among other things, are constantly varied, outlined by a new WOD (workout of the day), different for every class and every gym. Crossfit is enjoyed by everyone from world class athletes to first timers looking to get into shape, but the problem is that all these diverse participants are doing the same WOD. Not only does the class move quickly, it’s every (wo)man for themselves. Each student is encouraged to compete against one another, with their reps, sets and results recorded, ranked and listed for all to see. Often this means beginners are way overshooting their abilities, overloading their bodies and doing things they’ve never done before in spirit of the competitive environment.

Also see: The hidden danger of fun runs: How to train and prevent injury

Common injuries include lumbar disc injuries to the back from heavy squats and deadlifts, shoulder injuries from pushups, pull-ups and other calisthenic exercises, and knee injuries from explosive plyometric jumping, squatting, skipping and lunging. For the curious and the courageous, there are ways to prevent hurting yourself.

First, don’t compare yourself to others. You can’t enter your first Crossfit “box” attempting to lift the same amount as the regular athletes attending class. Instead, compete against yourself, starting with lower weights, slowly increasing the load and improving your own personal best from week to week.

The second piece of advice: go at your own pace. If the WOD days 50 kettlebell swings, do 25 instead (no one has to know), pace yourself and double check with the coach that you’re using the proper form.

Next, simply, stop if it hurts. Especially when you’re dealing with very heavy lifting, pushing through pain could mean the difference between a small muscle tweak and a full-on injury. Discomfort likely means poor form so discontinue the exercise immediately and ask for guidance.

Weightlifting

Strength training is making a big comeback -- and for good reason. There has been a lot of recent attention surrounding the benefits of lifting weights for both men and women, with all kinds of different goals. From improving bone density, and cardiovascular health, to toning up and torching more calories at rest, the upside of upping your load at the gym is endless. The downside however, like any solo fitness activity, you get new participants attempting exercises the wrong way with no guidance at all. Yes, unless you have a personal trainer guiding you, or are attending a class, you’re left to your own devices, which can often lead to bad form.

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First and foremost, protect your back! Squats, lunges, deadlifts, curls, presses -- so many popular weight lifting exercises can seriously jeopardize the back if not executed properly. The best way to avoid injury is to make sure your back is in a neutral position before you begin each exercise. To ensure it is neither arched nor rounded, bear down, pull in the core and tilt the pelvis inward. When in a reclined position, make sure that your lower back is pressed against the bench before performing the move.

It is equally important to make sure that the shoulders are relaxed; tense or shrugged shoulders could lead to a multitude of shoulder and upper back injuries. To release tension, think of dropping them away from the ears and retracting the shoulder blades back.

Finally, when it comes to knee issues, there are a few things to remember. One is to never lock the knees. Even when engaging in a static upper body exercise, always make sure there is a slight, soft, athletic bend in the knee. Next, always stack your knee over ankle. For example, in a squat, try not to let the knee go past the ankle.

Happy exercising!

Caleigh Rykiss is a boxing coach, personal trainer, nutritional consultant and TV producer.