Tips for Injury Prevention for Runners

By Chelsy Ranard

Runner’s knee, Achilles tendinitis, shin splints, and plantar fasciitis are all common running related injuries plaguing runners. These injuries are common enough to runners that it’s worth looking into ways to prevent these injuries from happening. They are not issues that only a few runners, unseasoned runners, or out of shape runners experience – they are issues that runners of all types can experience. Whether it’s overuse, lack of warm up, or not being aware of the problems, there are many things we can avoid and many tips to follow to keep runners safe from common running injuries.

Mixing Strength with Cardio

Instead of only focusing on cardio exercises to prepare for a cardio run, remember to mix strength training in with cardio workouts. Strength training allows the body to build the muscles necessary to propel the body on your cardio workout. A strong body can help to prevent injury to muscles and ligaments that are prone to injury. Strengthening hips, core muscles, glutes, and leg muscles is an obvious way to keep these muscles strong enough to handle the movement needed to run regularly. When you’re in the gym, take a break from the treadmill and spend some time with the weights or on a matt and your muscles will be stronger and able to prevent common injuries associated with overworking.

Stretch it Out

Stiff muscles are muscles that are in danger of being injured. Stretching before and after a run is extremely important to allow your body to warm up to a run or cool down. The hamstrings and calf muscles tend to be tight, and it’s unsafe to run on muscles that are tight which is why they are prone to injury. Stretching out your muscles will help improve and maintain flexibility so that the muscles move together fluidly. Pulling a rubber band apart too quickly or too far without stretching it out first will cause it to snap and your muscles are no different. Running on cold muscles is unsafe, so take some time and do some simple stretches.

Good and Bad Pain

A good workout should leave you feeling sore. You should push yourself, feel the burn, and make your muscles work hard. However, there is a difference between good pain and bad pain. Knowing this difference can prevent you from injuring yourself instead of allowing the pain to persist. Listen to your body carefully and begin to understand the difference between fatigue and injury. Prevent running injuries from overuse, like runner’s knee, by listening to the warning signs. Muscle pain is common, but if the pain is creating a hitch in your run – it might be time to stop and soothe your muscles before running again. Is the pain new? Are you doing something differently? Is the pain worsening? Answer these questions and consult with a doctor in order to prevent injury. Good pain should come from pushing your muscles past their comfort zone, it shouldn’t be sharp or localized.

Appropriate Shoes

For serious runners, your shoes are as important to you as a baseball player’s glove or a football player’s helmet. Even if you only run on occasion – it’s still important to find a shoe that is comfortable. Comfort isn’t the only issue, either, because wearing a shoe that forces an unsafe running style can cause pain and injury. The issue here is being able to understand which type of shoe is best for you, and attributing any running pain to your shoes and not another issue. Calf, Achilles, or foot pain can all be attributed to wearing the wrong shoe, so make sure you’re wearing the right one. Discuss shoes with a trainer, doctor, or shoe outlet to find the right one. Find which shoes other runners are wearing – some marathon runners are wearing Adidas made from tire rubber. Whatever you choose, find what works best for your foot and introduce them into your running routine slowly.

Gradual Mileage

As a general rule with working out, it’s important not to do too much too fast. Don’t increase weight, reps, or distance immediately or it will result in injury. Your muscles need time to adjust and grow in order to handle more weight or distance. One common mistake that runners make is to increase their mileage too fast, commonly when training for a marathon. Overuse can be a common reason for injury, so to prevent injuries associated with increasing mileage too fast, take it slow and listen to your body. If you begin to start feeling bad pain associated with running, reassess your increase or take a day for rest. Building a solid running base is more important than being able to increase mileage quickly.

Whether you run on a treadmill a few times a week, run marathons every weekend, or enjoy jogging around your neighborhood, there are common running injuries that can plague you. The best way to escape injuries like ankle sprains, stress fractures, or runner’s knee is to prevent them before they happen. Knowing the common risks and how to properly maintain the body while running can prevent the injuries common to runners. Using strength training exercises, stretching before running, understanding good and bad pain, wearing the appropriate shoes, and increasing mileage gradually are all ways to prevent these injuries and enjoy running without pain.