5 Ways to Prevent Running Injuries

Running is an excellent way to stay cardiovascularly fit, but like any type of exercise, it comes with the risk of injuries. Many factors will impact our risk of injury such as overuse, overtraining, faulty shoes, and more. To keep your runs injury-free, here are five tips you can follow to be bulletproof from these risks:

1. Proper Footwear: Begin with the right pair of running shoes. Select shoes with the right cushioning, sizing, and support for your feet and gait. You can even visit a specialty store for a fitting if that is accessible for you.

2. Gradual Progression: Avoid overexertion by gradually increasing your mileage and intensity. Adhering to a structured training plan will help you build endurance safely and prevent overtraining. On another note, it can also help to mix it up with your training style for aerobic exercise so we can prevent burnout.

3. Warm-Up: Try your best never to skip your warm-up. Spend a few minutes doing dynamic stretches before your run to prepare your muscles for the activity you’re about to do. Building a routine can help an individual physically and mentally prepare for training and competition. Even a quick warm-up will be beneficial if you’re in a time pinch!

4. Cross-Training: Reduce repetitive strain by incorporating cross-training activities for aerobic exercise such as swimming or cycling. It is also essential to incorporate strength training to address muscle imbalances and it can even improve performance through increased power production and running economy.

5. Listen to Your Body: Closely pay attention to any signs of discomfort or pain. If you experience persistent pain, take a break, use ice, and consider seeking advice from a sports medicine professional. Remember, rest is a part of a training plan as well.

Maintaining a healthy diet and staying hydrated can also contribute to injury prevention by ensuring your body has the nutrients it needs to support your running efforts.

Remember that each runner's body is unique, so tailor these injury prevention strategies to your specific needs. By following these tips and staying attuned to your body's signals, you can ensure your runs are consistently enjoyable and safe.

Source:

Emery, Carolyn A., and Kati Pasanen. "Current Trends in Sport Injury Prevention." Best Practice & Research Clinical Rheumatology, vol. 33, no. 1, 2019, pp. 3-15, https://doi.org/10.1016/j.berh.2019.02.009.