How to Avoid a Running Injury

There’s something addictive about running. If you run, you know what I mean. And it’s terrible to be sidelined with an injury and not be able to run. With a little common sense, many running injuries can be prevented.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• level, clear, soft running surface
• supporting shoes

1. Run on a level, clear, soft running surface. Running on hard surfaces like concrete and asphalt jars your joints and cause pain. Running on slightly sloped or banked surfaces can cause one leg to work harder than the other. And running on bumpy or cracked surfaces can cause trips and falls. A soft cork running track at a high school or college or a clear dirt/grass path are great to run on. Be careful when stepping off a paved track to pass walkers, as there is potential to turn a foot.
2. Choose supportive shoes and replace them when the padding inside and the sole begin to wear down. When it comes to buying running shoes, there are so many brands and styles to choose from that it can be intimidating. Do some research on-line at running websites and read customer reviews first. But instead of buying on-line, go to an athletic store and try on some that you’ve researched until you find one that suits you.
3. Be careful when stretching. Some runners stretch before, while some runners stretch after. Websites and running magazines have differing opinions. Everyone does agree that stretching should not hurt. Don’t stretch cold muscles, over stretch, hold stretches that hurt, or stretch injured areas.
4. Warm your muscles and ligaments up by walking or slowly jogging for five to ten minutes before running.
5. Increase your distance or mileage slowly. When we had our first cool weekend this fall, running weather was fabulous. I doubled my normal distance because it felt so good out and paid the price with irritated, swollen knees and couldn’t run for two weeks.
6. Increase your speed slowly over time. Sometimes running is like driving on the highway. When another car or runner starts closing distance, we instinctually want to pick up speed. Maintain your normal pace in these circumstances and don’t be pulled into a competitive foot race on the track. And if increasing speed is your goal, build speed slowly and methodically.