How to Prevent Running Injuries

Running injuries are common. They're so common, in fact, that we can all probably think of someone who has been hurt running or is currently out because of an injury. We may even be thinking of ourselves! With a problem as widespread as this, we have to ask: Why do running injuries occur, and how can we avoid them?

If the stress of running is too much for our bodies to handle at a particular time, injuries are likely to arise. Though accidents happen that cause more acute damage, most running injuries are what we call "overuse injuries." What this means is that we have done too much, too soon, too fast. Since running injuries are a symptom of overstressing our bodies, we must identify ways to prevent the impacts of running from becoming more than our bodies can handle.

1. Build Up Mileage and Intensity Gradually

One of the best ways to prevent overstressing your body is to avoid dramatically adding distance or speed. Experts recommend increasing milage and intensity no more than 10% per week so your body can gradually build the strength needed to accomplish the new tasks.

2. Make Time for Proper Warm-ups

Proper warm-ups help prevent both soreness and injury. Warm-ups gradually introduce a broad range of motion to your body, so it can be prepared when that same range of motion is demanded by exercise.

3. Stretch Regularly

Stretching is an important part of maintaining flexibility and joint range of motion. Muscles that are tight will be weak and unable to extend fully. This puts you at risk of muscle, joint, and ligament injuries when these muscles are caused to stretch beyond their capacity of flexibility during strenuous activity. Improving your flexibility takes time and consistency.

4. Take Rest Days

Running causes microscopic tears in your muscles. These tears can make you stronger if your body has the chance to rebuild, but in order to do that, your body needs the opportunity to rest. This is why it is so important to incorporate rest days into your training schedule. When it comes to injury prevention, a rest day could mean not exercising at all that day, or perhaps incorporating gentle activities into your day that help enhance recovery. Either way, you are not running! Getting sufficient sleep to allow your body to recuperate fully should also be a top priority.

5. Incorporate Strength Training

Strength training is intended to increase muscle strength and reduce the onset of fatigue. It can include lifting weights, plyometrics, or even hill running. Strength training is a good opportunity to work on creating body balance, as well as building up weaker parts of your body. It is especially important to focus on your core and glutes since they benefit balance and stability the most, but don't forget to address the smaller muscles, too, like the ones in your feet!

6. Listen to Your Body

There is the satisfying kind of pain that comes with a hard, productive workout, and then there is the not-so-gratifying kind of pain that occurs when something feels off. Pain is your body's way of warning you, and while the ability to push through it is what allows you to become a fast runner, the best athletes know when to stop and listen to the body's warning signs. If a particular area is feeling weakness or pain, do not push it. Those aches may be your body telling you to stretch, strengthen, or rest. If you experience consistent, extreme, or worsening pain, seek help from a medical professional.

7. Stay Hydrated

On top of helping to prevent heat-related illnesses, hydration is essential to the function of your muscles and joints. Water supports normal muscle contractions and plays a vital role in lubricating and rebuilding our joints. If the joints are not properly lubricated or able to rebuild cartilage, joint injuries like cartilage or meniscus tears may occur. Regardless, it is also critical to avoid overhydration as well.

8. Change Up Terrain

Running on the same terrain every single day is a common cause of overuse injuries. When you consistently run on hard pavement, off-camber trails, or other monotonous terrains, your body experiences the same running motion or type of impact with every step, over and over again. This builds up stress on the same muscles, tendons, and bones, and if this stress adds up to a point beyond what your body can handle, injuries can occur.

9. Wear Good Running Shoes

Good shoes are essential to running health. While picking the right type of shoe for the job can help, you should also take care to avoid running in shoes that are too worn out. Uneven wear can accentuate unhealthy gait patterns and lead to injury. Therefore, it is important to replace your running shoes regularly. Depending on your body's needs and preferences, shoes with different levels of arch support, cushioning, drop, or stack height may suit you better.

10. Have Someone Evaluate Your Running

The best way to be sure you're running safely and efficiently is to have a professional analyze your stride. They may help with recommendations to improve your form or help to identify if a particular type of shoe may benefit your running style, such as a stability shoe for overpronation. Overall, a smooth and balanced running form can help reduce fatigue, make you a more efficient runner, and lower your chances of injury.