How to Prevent Running Injuries

"Many new runners are injured because they don't take the time to put together a safe running program," says Joanie Greggains, fitness expert and author of "Fit Happens." "Whether you're a novice or a seasoned runner, you can help prevent an injury by taking simple precautions."

Instructions

Difficulty: Moderate

Things You’ll Need:

• Athletic Socks
• Running Clothes
• Running Shoes
• Running Foods (gels And Bars)
• Heart Rate Monitors
• Pulse/heart Monitors
• Running Watches

1. See a doctor before you start running if you are over 35; if you have heart, back or arthritis problems; if you are a smoker; or if you are overweight.
2. Strengthen your muscles through other activities such as weight lifting and bicycling.
3. Warm up slowly and completely before you push yourself.
4. Wear quality running shoes and socks.
5. Practice good running form. Run naturally by pushing off with your toes and taking easy strides, with your body upright and relaxed.
6. Listen to your body, and slow down or stop entirely if you feel excessive pain.
7. Drink lots of water to keep your muscles hydrated and responding to the demands of running.
8. Take time to stretch afterward.
9. Ice, elevate and rest your muscles afterward if you feel you have aggravated them.

Tips & Warnings

• "With road races, people need to remember that they are running on concrete, a hard surface that requires the body to take a lot of pounding. It's more important than ever to wear a good shoe and sock combination to provide necessary cushioning," Greggains says.
• Consider wearing shoes with higher tops if you have weak ankles.
• Research orthotic inserts to see if you're a candidate for their use.