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How to Avoid Running Injuries


  • Numerous factors can help prepare your body for running, including a fully balanced diet, getting sufficient rest and drinking plenty of water. Additionally, give yourself enough time to recover fully in the event that you suffer an injury while running. Do not resume running or strenuous exercises too quickly after such injuries, as this could lead to a chronic condition.
  • A longer stride length has the potential to cause knee injury as well as hip and back pain since it increases impact on the knees.
  • Warming up and cooling down before and after every run reduces the risk of injury.


Running is an exercise often viewed as relatively easy; just get a pair of running shoes and off you go. However, anyone who has taken running training seriously or fallen in love with the joy of running may think differently. For them running is a lot more than just that, especially regarding techniques required to reduce running-related injuries.

Simply running, free from injury

Those who have recently taken up running tend to experience pain in the shins or ankles after a short while. This happens when various muscle groups in these leg areas are unable to absorb the impact of running properly. As a result, those muscles constrict, lose their flexibility and swell up. Hence the pain. 

Subsequently, some may rest for a couple of days or take some anti-inflammatory medicines in order to recover and return. However, needing to do so means they have not found a solution to the root cause of their muscle inflammation. This could potentially result in their injury developing into a chronic disorder.

Prevention is better than cure

  • Your stride length should not be too long, as this will increase the impact on the knees.  Eventually, this increased pressure may cause a knee injury. Moreover, a long stride length can potentially cause issues to arise in the hips and back.
  • Warm up each and every time, whether that be a dynamic or movement-based stretching routine. It will prepare your muscles as well as circulatory and cardiovascular systems properly for exercise. You can warm up with a brisk walk or slow jogging for around 5-10 minutes prior to your run session.
  • Select the right footwear. Your shoes should fit properly and contain soles which are designed to absorb impact, preferably designed specifically for running.
  • Utilize equipment designed to support the balls of your feet if you suffer from flat feet or a low arch. Extended periods of running increases impact on the knees and ankles. This is particularly true for those with flat feet when compared to those w normal foot arches. The equipment used should be inserted into the shoe. If you are unsure of whether or not you require such assistance, consult a specialist.
  • Increase calf and thigh muscle strength by weight training 2-3 times a week. Strong calves and thigh muscles will provide sufficient support for your legs while running.
  • Gradually increase distance and speed according to your body state, being sure to take breaks within your training. Moreover, make sure that your sessions are not too strenuous, as this will ultimately result in muscle fatigue and injury.
  • Do not forget to cool down after your run. In other words, slow down your run as it draws to an end. Then, walk slowly for a short while in order to restore your muscles to their normal state.

Nutrition and Rest are Important

Eat a healthy, balanced diet consisting of the five main food groups in moderation, and drink plenty of water. Equally important is to get enough rest as it plays a crucial role in preparing your body to run well. In particular, if you have a running injury, rest and allow your body to fully recover before resuming your training. Most importantly, those with chronic muscle complaints should consult a doctor to ensure you receive the appropriate treatment for your injury.

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