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Running Injuries – How to Prevent Them

Injuries among runners are very common. Even younger runners experience them as often as professional ones. As with any sport, injuries and accomplishments come hand in hand.

Learning to minimize injuries should be the first goal of new runners. The following are tips to be able to survive the tough world of running.


All runners are guilty of training at intensity’s beyond their skill or endurance level. After all, running being a straight forward sport is so easy to overdo. Aches and pains usually are felt afterwards and not during a run.

Curbing intensity and focusing and form is very important for runners. Climbing the intensity ladder takes years not weeks. Something that every runner should be reminded of. A good rule of thumb is to never increase miles or time by more than a tenth a week. You might be able to take some more than that but your feet, knees and back may not. So it’s best to err on the side of caution.

Smooth Surface

Running on pavement kills your knees and ankles. That’s a hard pill to swallow because almost everyone runs on the road. If you have to train on longer distances it is imperative that you find dirt trail that is flat. You can make do with rough terrain if it fits your training style.

Another alternative would be grass. Grass is a lot kinder to your lower body and lower back than both concrete and asphalt. Running on track ovals will be much better too. If you no choice but to run on concrete then you have to cut back on miles if you want your legs to last.

Supplemental Training

It is a general rule in any sport that any supplemental training is good. In running strengthening your quadriceps muscles is a good way to prevent injury. Some people have weaker knees and will benefit strengthening the muscles that surround it as well.

You calves, lower back and hamstrings need training too. This removes any imbalances in your strength and greatly reduces injuries. A few compound exercises along with isolation exercises done a few times a week at your local gym will give you the strength to remain injury free.

Do not neglect running shoes

There is a reason why there is a multi-billion dollar industry in running shoes. Hundreds of scientists and biomechanical engineers produce shoes that aim to protect your feet. No matter how perfect your technique is, shoes will still play a part in protecting you from injuries.

Fitting the right pair of shoes and making sure that they aren’t passed their serviceable life is an SOP for the serious runner. Do not be worried about the cost of running shoes over the course of a year if you are a serious runner. They will be cheaper than treating running injuries in the long run.

Injuries can happen to almost everyone. Even the best Olympic athlete will have to deal with them at some point. So don’t forget to follow these tips to protect yourself from nagging injuries and pain.

Protect yourself from running injuries by wearing the proper running shoes. Advanced runners will want to check out the Mizuno Wave Precision 11 while beginning runners who require cushioning will love the Saucony ProGrid Ride 2.

Posted in Running Shoes Articles

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