5 Tips to Prevent Running Injuries

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5 Tips to Prevent Running Injuries

Each year, 65 percent of people who identify as runners, whether they are passionate marathoners or casual, occasional joggers, sustain an injury.

And while an injury can be painful and discouraging in the moment, the biggest problem with getting hurt running is often the risk that an injury will become recurring. In fact, more than 50 percent of running injuries are recurring.

While you may not be able to prevent every injury, there are many things you can do to cut down your risk of experiencing some of the most common ones. Keep reading for 5 tips to prevent running injuries.

1. Build Flexibility

If you played sports as a kid, you likely remember having a couch or captain walk you through a stretch routine before every game or practice. If you let go of this habit as you got older, it’s time to bring it back.

Stretching on a regular basis helps you to increase and maintain flexibility.

Right before a run, it helps warm up your muscles and prep them for the activity. But stretching other times throughout the day can help keep your body flexible and better prepared for your workout.

2. Strength Train

Keeping your muscles loose and stretched is far from the only way to prevent running injuries. Strengthening those muscles is another great way.

Strength training and cross training helps you to build muscle mass. While running might help you build muscle in your legs, strength train helps you build muscle throughout your body.

Strengthening the other muscles in your body is great for running injury prevention because it helps your other muscles better support your body during a run.

3. Fuel Properly

Without the right fuel, your body can’t perform. Healthy, protein-rich foods will give your body the energy it needs to get through your run, recover properly, and prepare for your next workout.

Hydration is also an important step for preventing common running injuries. Dehydration and heat exhaustion can put your body in danger and can cause lasting damage if not properly treated.

4. Add in a Warm Up and a Cool Down

Just as stretching before a run can get your muscles ready, a warm up and cool down also helps your body prepare for the workout, and can help cut down on muscle cramps and spasms.

The length and intensity of your warm up and cool down should correspond to the distance and speed that you plan to run. If you’re going for a short run, a short warm up might be enough. But if you’ll be running several miles or further, a more intense, longer warm up will better prepare you for your actual run.

5. Choose the Right Shoes

You wouldn’t arrive at a baseball game without your mitt or a football game without pads. In the same way, you need the right shoes for your run, or else your workout just won’t be the same.

While many shoes might look and feel right for running, having the correct pair for your feet, the type of terrain you’re running on, and the speed and distance you plan to run, is essential for preventing injury.

Prevent Running Injuries Today

Another important tip for how to prevent running injuries is to properly care for any injuries that you do have, so that won’t become recurring ones.

If you’re experiencing any common foot problems as a result of your running, we can help. Contact us today to schedule an appointment and let’s help you regain fitness and good health.