How To Avoid Injuries While Running

How To Avoid Injuries While Running


Running is a very enjoyable, healthy and effective form of exercise with many benefits over other forms of exercise. You do not need any specialized equipment to run, although we do have treadmills to run indoors. However, to run outdoors all you need is a pair of sport shoes, a t-shirt and jogging shorts or bottoms. Certainly, running is a great way to exercise and stay healthy.

Unfortunately, injuries are very common amongst runners. Hence, it should be remembered that there is fine line between pushing through and pushing your luck. Here are some tips on strong, pain-free running measures to reduce your risk of running errors on the track, road or treadmill.

  • Warm-up and cool-down:

It is vital for you to undergo proper warm-up and cool-down sessions to keep away from injuries. Warming up loosens your muscles before undertaking any kind of exhaustive training that includes running. Cooling down is equally essential as it helps your body and muscles with the recovery process after rigorous training.

  • Make a proper plan: (Run for time not distance)

When you have a proper plan, you know what your goal is and what will be its outcome. When you have a goal for each running session, then there are less chances of you over-running or stretching your limits which can cause great fatigue and increase risk of injury. Don’t plan your running sessions on the basis of covering particular distance as goals. This will only compel you to run faster by exhausting and stressing your body. Running for time is a healthy practice, as it helps you to plan out your warm-up, cool-down and main training sessions effectively and measurably.

  • Strength exercises:

There is a common misconception that distance runners don’t need strength training. Maintaining and exercising your upper body is equally important even if you are a runner. Lifting dumbbells can increase structural fitness which helps your bones, ligaments, tendons and muscles to endure all that exertion. This increases the overall stamina of your body and also keeps you away from injuries. If you don’t complete regular strength work, then you’re on the fast track to injury.

  • Slow down:

Follow a systematic disciplined pattern, wherein out of seven days of challenging practice, three days are dedicated to easy and light exercises. If you undergo rigorous training session today and follow up with the same challenging session tomorrow, then this might slow down your body’s recovery in the adaptation phase. Thus, you should not push yourself to the limit and listen to your body.

  • Run tall:

Run in a way that’s natural for you. Try to keep your posture straight by keeping your upper body relaxed and upright. Many runners think they need a forward lean but they accomplish this by leaning at the waist. In fact, the body should be in a slight forward lean from the ankles. This happens naturally as you focus on running with a tall, straight back.

Many runners are not aware about these crucial points to avoid injuries while running. Therefore, many of them are clueless when they encounter sudden injuries despite undergoing regular training sessions. In case you come across any running injuries even after following these prevention measures, then do not hesitate to fix an appointment with a physiotherapist.