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Four Important Running Injury Prevention Tips
One of the main concerns of runners is running injury prevention.
When pushing your body to the max, you always run the risk of a running injury.
A major cause of running injuries is that you often do not pay enough attention to the basics.
These basics are stretching, increasing your mileage safely, listening to your body, getting good running shoes and socks and considering which surfaces you use.
Running Injury Prevention Tip #1: A Good Stretching Routine
Neglecting your lower limbs is a major reason why you injure yourself. Stretching after your run should be a fixed part of your workout. This has been scientifically tested and it is now proven that incorporating a few simple stretches in your running training will decrease the chances of getting injured by as much as 50%.
Read more about running stretches here.
Running Injury Prevention Tip #2: Increase Your Mileage Safely
When you start doing more than simply running for fitness, the odds increase that you will get injured. When running for performance you are pushing your body to do things it is not used to doing. Push yourself too much and your body is going to protest at some point. When you push the limits that your body can withstand, the end result is you are going to end up with something like a torn ligament or tendon. So always try to make sure that you increase your mileage safely and listen to your body. When experiencing pains, other than a bit of muscle soreness, make sure you deal with it right away.
Running Injury Prevention Tip #3: Proper Running Shoes
Running shoes play a major role in running injury prevention. You should be aware of your foot type and the type of running shoe you require. Or at least, make sure that the sales person you buy the shoe from knows what he/she is doing! Also, you need to make sure to not go too long with the same pair of running shoes. They wear out. Although it varies a bit from brand to brand and shoe to shoe, a safe guideline is to change shoes every 500 to 800 miles. The best way to prevent an injury is to go to a store that specializes in running shoes, get fitted and when they start to break down, get another pair.
Running Injury Prevention Tip #4: Soft Surfaces
Another important running injury prevention tip is to consider the surface you are running on. Every step you take whilst running on concrete has an impact on your legs of 2-3 times your body weight. You can significantly reduce the impact on your legs by using softer surfaces like grass, dirt, wood chips and cinder tracks. Now, it is pretty hard and usually not very practical to avoid concrete all together, but just keep it in mind and whenever possible, pick a softer surface to run on.
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Running injury prevention is not as hard as you would think.
When talking to runners about why they get injured the answer almost invariably lies in one of the four reasons above.
So, use these running tips to your advantage and you will be well on your way to an injury-free running life!
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Running Injury Prevention
Foot Pain |
Black Toenail |
Stress Fractures |
Posterior Tibial Tendonitis |
Heel Pain |
Achilles Tendinitis |
Heel Spur / Plantar Fasciitis |
Knee Pain |
Iliotibial Band Syndrome (ITB) |
Leg / Calf Cramps |
Shin Splints |
Hamstring Injury |
Upper Body Injuries:
Nipple Chafing |
Side Stitch |
Back Pain |
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