Tips for Preventing Running Injuries: Essential Tips for Running Injury-Free

The Truth: Runners have a high injury risk

Are you a runner looking to stay healthy and injury-free? If so, you're in the right place. Running is an amazing form of exercise that offers tons of physical and mental health benefits. But unfortunately, it also carries a risk of injury. Whether you're an experienced runner or just starting, it's important to prevent running injuries and maintain your health and fitness.

Now, you may be wondering just how common running injuries are. The truth is, they're pretty common, especially for new runners. Studies show that novice runners sustain injuries at a rate of 17.8 per 1,000 hours of running, while recreational runners are around 7.8 per 1,000 hours.[1] So injuries can happen quickly – another study found that novice runners get hurt after just 36 running sessions. [2] Even experienced runners aren't immune, with one study showing that 66% of 300 runners who ran at least 5 miles per week sustained at least one injury over a two-year period.[3]

So, what can you do to avoid running injuries? In this article, we'll explore some proven strategies for keeping yourself healthy on the road. From proper warm-ups and footwear to listening to your body and seeking professional help when needed, we'll cover everything you need to know to stay injury-free and enjoy the benefits of running for years to come.

The importance of preventing a running injury

The importance of preventing running injuries cannot be overstated. Running is a high-impact and repetitive activity that places a lot of strain on the body, particularly the joints and muscles. With each step you take, your body has to absorb 3 to 5 times your body weight through your muscles and joints.[3]

This puts you at risk for common running injuries such as shin splints, runner's knee, and plantar fasciitis. These injuries can obviously be painful, but let's explore some other ways injuries can affect you as a runner.

The consequences of getting injured while running

We all know that nobody wants to get hurt while running. After all, who wants to deal with physical pain, disruptions to their training, a decline in fitness, and a lack of motivation? 

But have you ever thought about how a running injury can also negatively impact your mental health? Being injured can be frustrating and demoralizing and even lead to feelings of anxiety and depression.

So, how can we avoid all of these negative consequences? The answer is simple: prevention. By taking steps to keep ourselves healthy and pain-free, we can continue to enjoy the many benefits of running.

Warm-up before running

Warming up before a run is an essential part of injury prevention. It helps to get your body ready for the demands of running by getting the blood flowing to muscles, raising the muscle's temperature, mentally preparing you, and loosening the joints. 

There are a few different ways you can warm up, such as dynamic stretches (like leg swings, high knees, and lunges), light cardio (like jogging or biking), and foam rolling.

I prefer a dynamic warm-up because it can be specifically tailored to the muscles you use when running. Plus, research has shown that a dynamic warm-up before a run can improve your running economy and decrease your perceived rate of exertion, meaning you can get more out of your run. [4]

The role of a proper warm-up in injury prevention

Here are some of the specific ways that a proper warm-up can help prevent running injuries:

• Increases blood flow to muscles: A warm-up helps to increase blood flow to your muscles, which can help to reduce the risk of muscle strains and other injuries. When your muscles are well-oxygenated and well-nourished, they can handle the stresses of running better.
• Loosens up joints: A warm-up can help to loosen up your joints, making them more flexible and less prone to injury. Moving through a range of motion before running can help reduce the risk of stiffness and soreness.
• Increases body temperature: A warm-up helps to gradually increase your body temperature, which can help to reduce the risk of muscle strains and other injuries. When your muscles are warm, they are more pliable and better able to handle the demands of running.
• Helps with mental preparation: A warm-up can also help you mentally prepare for your run, which can be important for injury prevention. By taking a few minutes to focus on your body and get into the right mindset, you can help to reduce the risk of distractions and other mental errors that can lead to injuries.

Easy dynamic warm-up exercises to try before running

Here is a quick dynamic warm up routine you can try before your next run. When performing perform each exercise for around 20 yards or 10 reps on each side. 

Knee To Chest

Grab the knee of one leg and pull this knee up toward your chest. Drop leg back down to ground. Take a step and switch legs.

Ankle Pull

Grab your ankle with one hand and pull it backward towards your buttocks. Do not allow yourself to extend your back. Let this leg back down take a step and repeat on the other side.

Glute Pull

Grab the ankle and knee of one leg. Pull your ankle and knee toward your chest. Let this foot down take a step and repeat.

Hip Opener

Standing tall, foot facing forward, bring your knee parallel to the floor and rotate your leg outward. Step and repeat.

Hip Closer

Standing tall with your hip opened bring your knee up to your chest while rotating it inwards. Step and repeat.

Lunge and Twist

Get into the marching position and then lunge. In the lunge position, rotate your trunk up and away from the leading leg.

Don't Increase Your Milage too Quickly

Increasing your mileage too quickly is a common mistake many runners make, and it can lead to various overuse injuries. Your cardiovascular system builds up quicker than your muscular system leading many runners to push themselves farther than their bodies can handle. You must give your muscular system and joints enough time to adapt to your runs.

By gradually increasing your mileage, you can reduce your risk of getting hurt and ensure that you can build up your endurance safely and effectively. 

This section will explore the risks of increasing your mileage too quickly and offer tips for safely building up your endurance over time.

How to safely increase your mileage over time

If you want to increase your mileage safely, it's important to do so gradually. Here are some tips for safely increasing your mileage over time:

• Follow the 10% rule: A good rule of thumb is to increase your weekly mileage by, at most, 10% per week. For example, if you are currently running 20 miles per week, you should aim to increase your mileage to 22 miles the following week rather than jumping to 30 miles.[5]
• Incorporate rest and recovery: You need to give your body time to rest and recover between runs. This can help prevent overuse injuries and ensure that you can build up your endurance gradually.
• Vary your workouts: Changing up your workouts can help to prevent overuse injuries and ensure that you are challenging your body in different ways. Consider incorporating different types of runs (such as hill runs, tempo runs, and interval runs) into your training plan.
• Listen to your body: Pay attention to your body's signals and stop if you feel discomfort or pain. It's better to take a break and recover than to push yourself too hard and risk an injury.

Safely increasing your mileage takes time and patience. It is partly why novice runners get hurt more often than experienced runners. By following these tips and listening to your body, you can build up your endurance gradually and reduce your risk of getting hurt.

Listen to your body

Listening to your body is an essential part of injury prevention for runners. By paying attention to your body's signals, you can identify and respond to early warning signs of injury before they become more serious. In this section, we will explore the importance of listening to your body and offer tips for recognizing and responding to early warning signs of injury.

The importance of paying attention to your body's signals

Attention to your body's signals is essential to injury prevention for runners. By listening to your body and responding to early warning signs of injury, you can take steps to prevent more severe injuries from occurring.

I always tell my runners pain is your bodies check engine light. If your check engine light comes on in your car, you bring it into the shop to fix it. Otherwise, you run the risk of creating a bigger problem.

The same goes for running with pain. If you feel pain while running, you need to figure out why. If you keep running, you run the risk of making it worse.

Here are some of the specific ways that paying attention to your body's signals can help prevent running injuries:

• Identifying early warning signs of injury: Your body will often give you warning signs when you risk getting injured. By paying attention to these signals, you can take steps to prevent more severe injuries from occurring.
• Responding to changes in your body: Your body is constantly changing, and it's important to pay attention to these changes and adjust your training accordingly. For example, if you start to feel more tired or have a more challenging time recovering from runs, this could be a sign that you need to take a break or reduce your mileage. By listening to your body and responding to these changes, you can help to prevent injuries and maintain your health and fitness.
• Managing stress and fatigue: Stress and fatigue can also increase your risk of injury.[6] By paying attention to your body's signals, you can identify when you are feeling stressed or burnt out and take steps to manage these feelings. For example, you may need to take a break from running, incorporate more rest and recovery into your routine, or try stress-reducing activities such as yoga or meditation.

How to respond to early warning signs of injury

Recognizing and responding to early warning signs of injury is an essential part of injury prevention for runners. Here are some tips for responding to these signs:

• Consult a healthcare professional: If you are unsure whether you should continue running, it may be helpful to consult a healthcare professional. A physical therapist or another healthcare provider can help you determine the cause of your symptoms and recommend a course of treatment.
• Rest and recover: If you are experiencing early warning signs of injury, take a break from running and allow your body to rest and recover. This may involve taking a few days or even a few weeks off from running, depending on the severity of the injury.
• Incorporate other forms of exercise: The ultimate goal of recovering from any injury is to get back to running. As we know, running is a combination of cardiovascular and muscular endurance. While injured, you will not be able to stress your muscular system in the same way as running. However, you can keep your cardiovascular system in shape through cross-training. I encourage you to do this. It will make running easier once you recoverConsider incorporating other forms of exercise, such as swimming, cycling, or yoga, into your routine to help maintain your fitness and prevent muscle atrophy.

Strengthen your muscles

I am a huge advocate that all runners should be performing strength training. Researcher, Toresdahl, and colleagues took a group of first-time NYC marathon runners, put them through a 12-week strength training program, and compared injury rates to those that did not participate. [6]

Strong muscles can better support your joints and handle the demands of running, which can help reduce the risk of common running injuries such as shin splints, runner's knee, and plantar fasciitis. 

This section will examine the importance of muscle strengthening for runners and offer tips for incorporating strength training into your training routine.

The benefits of strength training for running injury prevention

Strength training can be beneficial for runners to decrease their running chance of developing a running injury and improve their running form and economy. Here are some of the specific ways that strength training can help reduce the risk of running injuries:

• Increases muscle strength and endurance: Running is a high-demand activity on your muscles and joints. Strength training will handle the demands of running.
• Improves running form: Strong muscles can also help to improve your running form. Maintaining proper alignment and posture while running can reduce the risk of overuse injuries and improve your overall efficiency. I like to particularly place a heavy emphasis on single-leg exercises to accomplish this. [7]
• Increases overall fitness: Strength training can also help increase your overall fitness, making running easier and more enjoyable. You can improve your cardiovascular endurance and running performance by strengthening your muscles. [8]

Simple strength training exercises to try

Like I said I think every runner should be incorporating some sort of strengthening program to their running. It keeps you from getting injured, keeps you from getting bored, and helps with performance.

You can try my strengthening program specifically designed for runners.

Wear proper shoes and clothing

Wearing proper shoes and clothing while running is essential for injury prevention. The right footwear and apparel can help to support your body and reduce the risk of common running injuries such as shin splints, plantar fasciitis, and runner's knee. In addition, the shirts and undergarments you wear can prevent blisters and chafing and keep you performing at your best. 

Here are some tips for choosing the right shoes and clothing for running:

• Wear shoes that fit properly: Choosing shoes that fit your feet properly and provide adequate support is important. Shoes that are too tight or loose can cause blisters, foot pain, and other injuries. Look for snug-fit shoes and a comfortable, cushioned sole.
• Choose shoes based on your running style: Different shoes are designed for different running styles. For example, if you have a neutral running style (meaning you don't overpronate or supinate), you may be able to wear a more minimal shoe. However, you may need a more supportive shoe if you have a more severe overpronation or supination.
• Keep your shoes in a fresh rotation: Wearing shoes for too long causes them to develop wear patterns. Wear patterns on your shoes will change the biomechanics of your run and stress parts of your body that are not used to being stressed, leading to injury. Keep your shoes from wearing out. You should be changing your shoes around every 300-500 miles. [9]
• Wear moisture-wicking clothing: Sweating is a natural part of running, but it can cause discomfort if your clothing becomes too wet. Moisture-wicking materials are designed to help keep your skin dry and comfortable, which can help to reduce the risk of chafing, and blisters.
• Dress appropriately for the weather: It's important to dress appropriately for the weather when you run. If it's cold outside, wear layers to stay warm. If it's hot, wear lightweight, breathable clothing to keep cool. In extreme cases wearing the wrong clothing for the weather can increase your risk of injury. Most of the time it will simply make your run more unpleasant.

What to do if you get injured

If you are experiencing persistent pain or other symptoms affecting your ability to run, it may be necessary to seek professional help. A physical therapist, sports medicine doctor, or other healthcare professional can help to identify the cause of your symptoms and recommend a course of treatment. This section will explore the importance of seeking professional help and offer tips for finding the right healthcare professional for your needs.

When to seek help from a physical therapist or other healthcare professional

There are several situations in which it may be necessary to seek help from a physical therapist or another healthcare professional:

• Persistent pain: If you are experiencing constant pain while running or after running, it may be necessary to seek help from a healthcare professional. A physical therapist or sports medicine doctor can help identify your pain's cause and recommend a course of treatment. Rember, don't let it linger. It more than likely will only get worse! 
• Difficulty with running form: If you are having trouble with your running form or technique, a physical therapist or other healthcare professional can help. They can assess your running form and recommend exercises or other interventions to help improve your technique and reduce the risk of injury. If you are willing to take a quick video of yourself, I can perform a running form analysis for you! 
• Difficulty recovering from runs: If you are having difficulty recovering from runs or feel excessively tired or sore after running, it may be helpful to seek help from a healthcare professional. They can help to identify any underlying issues and recommend strategies for improving your recovery.

The benefits of working with a professional to prevent running injuries

There are many benefits to working with a professional to prevent running injuries. Here are a few of the specific ways that working with a physical therapist or other healthcare professional can help:

• Identifying the cause of your symptoms: A professional can help to determine the cause of your symptoms and recommend a course of treatment to address the root cause of your problems.
• Developing a customized treatment plan: A professional can help develop a personalized treatment plan tailored to your specific needs and goals. This can help ensure you get the most effective treatment possible.
• Providing guidance and support: A professional can provide guidance and support throughout your treatment process, helping you to stay motivated and on track. They can also provide you with strategies for managing your symptoms and reducing your risk of injury.
• Access to specialized equipment and techniques: A professional may have access to specialized equipment and strategies that can help to speed your recovery and improve your overall health and fitness.

Conclusion

So there you have it, taking steps to prevent running injuries is essential for maintaining your health and fitness as a runner. Following a few simple guidelines can significantly reduce your risk of getting hurt, and enjoy the many benefits of running for years to come. Some key steps to take to prevent running injuries include:

• Warming up before running: A proper warm-up can help to prepare your body for the demands of running and reduce the risk of injury.
• Gradually increasing your mileage: Increasing your mileage too quickly can increase your risk of injury. Following the 10% rule and incorporating rest and recovery into your training routine, you can safely build up your endurance over time.
• Listening to your body: Paying attention to your body's signals and responding to early warning signs of injury can help prevent more serious injuries.
• Strengthening your muscles: Strength training can help to improve your running form, reduce the risk of injury, and increase your overall fitness.
• Wearing proper shoes and clothing: Choosing the right shoes and clothing for running can help to support your body and reduce the risk of common running injuries.
• Seeking professional help if necessary: If you are experiencing persistent pain or other symptoms affecting your ability to run, it may be necessary to seek help from a healthcare professional.

By following these guidelines, you can take steps to prevent running injuries and enjoy the many benefits of running for years to come.