Follow 11 things to avoid common Running Injuries

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REPLACE YOUR SHOES REGULARLY 

They lose up to Half of their cushioning after 300 to 500 miles, which equates to approximately four to six months for someone who runs 20 miles per week.



BUILD UP SLOWLY

Abruptly changing distance, speed or terrain can lead to injuries.

 

Basic formula for a great training plan -

  1. Train three days a week.
  2. Run or run/walk 20 to 30 minutes, two days a week.
  3. Take a longer run or run/walk (40 minutes to an hour) on the weekend.
  4. Rest or cross-train on your off days.
  5. Run at a conversational pace.
  6. Consider taking regular walk-breaks.        
 
ADD SOME SPEED    
  
 Interval training offers great conditional results in less time.
 
An interval running plan alternates between periods of intense, fast paces followed by less intense recovery periods. You push yourself close to your peak heart rate during a brief sprint, then allow it to fall back down as you slow to a jog. 
 

          
SEEK OUT SOFT SURFACES

It puts less strain on your body, reducing the risk of injury. So try running on Dirt, Grass, Running tracks & Treadmills.


 
 
MARATHON IN MODERATION
 
Runners who want to race a strong marathon and improve performance and speed should focus on no more than two marathons a year. Running many more than that is pretty hard on the body and mind, increases your risk for injury and slower times are usually the end result.
 

 


 
MIND YOUR MILEAGE
 
40 miles or 65 km per week is a smart upper limit for most runners.
 

 
 
 
 
DO WARM UP AND COOL DOWN
 
  • Before you run, perform dynamic stretches to warm up, but avoid static stretches, as they can cause injury.
  •  Warming up before you run can help prevent injury and improve performance.
  • Incorporate walking, strides, and dynamic stretches such as lunges and leg swings into your prerun routine.


 COOLDOWN ROUTINE 
 
  • 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running.
  • 3-5 minutes of brisk to then gentle walking.
  • 5-10 minutes of total body stretching (include foam rolling in the warmup routine or 2-6 hours after hard workouts).      
 
 
 STRENGTHEN YOUR MUSCLES
 
strength training helps muscles to absorb impact & protect joints. It reduces the risk of fractures.  Strength training helps joints stay flexible and can reduce the symptoms of arthritis.
 

 
 
 
STICK TO HEALTHY DIET
 
Too much calorie cutting can lead to stress fractures, especially in women
 
  What to Eat:                                                             

  • Whole grains (breads, pasta, quinoa)

  • Lean proteins (eggs, salmon)

  • Fresh fruit (bananas, berries, oranges)

  • Low-fat yogurt

  • Peanut butter

  • Almonds   

     
 
 
PENCIL IN A REST DAY
 
Rest days prevent injury and help you improve as a runner. Running causes microscopic tears in your muscles and a breakdown of your entire physiological system. 


Recovery reduces your risk of overuse injuries and stress fractures and allows your body to adapt to the training load.
 
 


LOOK FOR PHYSIOTHERAPIST
 
 Prior injuries can predict future ones. An expert can help beat the cycle.
 

 
 
 

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