Preventing injuries when running
Running is a great form of exercise that is great for physical health as well as mental well-being. However, like any other physical activity, it carries the risk of injury. Injuries are indeed, a fact of the runners life. So what can you do to prevent running injuries?
Your running injuries can range from minor issues like blisters to more serious problems like stress fractures – so as a runner it’s in your best interests to learn how to prevent running injuries wherever you are able.
Can I prevent running injuries?
We have good news. Yes you can do a lot to reduce your chances of getting injured. There are many steps you can take to reduce the risk of picking up running injuries. Most running injuries happen due to mistakes in training – which can be prevented. In this article, we will discuss the best ways to avoid running injuries and avoid getting hurt.
Why do runners get injured?
Running is a sport that places a high strain on your muscles and bones. And the simple number one reason for running injuries is running too much! Too fast, too soon, or too often. Running is fantastically good for you but runners forget there is a limit to the amount of training your body can handle and that’s what is key to remember. Most injuries runners sustain could have been prevented – so you are in the right place to prevent running injuries ever happening in the first place.
Why taking it easy is key to preventing running injury
One of the most common mistakes that runners make is doing too much too soon. In fact, the number one reason for injuries is overuse! We runners are often tempted to overdo it – too much too soon, training too hard, too many races.
Whatever stage of your running journey you are at it is important to start slow and gradually increase the intensity and duration of your runs. This allows your body to adapt to the stress of running and reduce the risk of injury. As a rule of thumb, you should not increase your weekly mileage by more than 10% per week.
Keep in mind that rest and recovery and absolutely as important as hard work and training. Listen to your body and when it needs to rest and you are off to a good start in terms of how to prevent running injury for the long term.
Wear appropriate footwear to help reduce running injuries.
Wearing appropriate footwear is crucial for preventing running injuries. Your shoes should fit properly and provide adequate support and cushioning. Running shoes should be replaced every 300 to 500 miles, or when the soles start to wear out. You should also choose shoes that are appropriate for your running style and the surface you will be running on.
Warm up before running to reduce your chance of injury
A proper warm-up is essential for preventing running injuries. A good warm-up should include light jogging or walking, dynamic stretching, and some mobility exercises. Running on cold muscles significantly increases your chance of injuring them! A gentle jog and stretching will increase blood flow to your muscles, lengthen them, loosen up your joints, and prepare your body for the stress of running.
Incorporate strength training and cross-training to reduce your risk of injury
Strength training and cross-training are important for preventing running injuries. Strength training can help improve your running form, increase your muscular endurance, and reduce the risk of overuse injuries. Cross-training, such as cycling or swimming, can help reduce the impact on your joints and muscles while still providing cardiovascular benefits.
Think about the surface you are running on to reduce your chance of injury
In order to reduce your chance of injury you can select the surface you run on carefully. Some surfaces bring much higher chance of injury than others. Ideal surfaces are flat with some shock absorption. Many of us have un-diagnosed issues with our bio-mechanics in feet and legs which are exacerbated on uneven surfaces – like trails or grass.
Running racks are the ideal surface to run on to prevent injuries – but some of the joy of running is getting out and about. So if you don’t want to run on tracks, aim for a smooth dirt track or flat smooth grass.
Stretch it out
Stretching out those legs is best done at the end of a run, done gently and done without pain. Flexible muscles will help significantly in preventing injury.