How to Run Injury Free

How to Run Injury Free

How to avoid running injuriesRunning does not have to hurt.  Running sometimes has a bad name because people tend to associate running with injury.  But while it is true that injuries are common for many runners, they are not common for all runners.  You can run injury free by following a few easy-to-implement tips.  Use the following guidelines to keep yourself safe and comfortable while running.

  • Don’t stretch.  Stretching has not been proven to reduce running injuries, but many people do it anyway.  Stretching cold muscles is hard on them and may lead to muscle damage.  If you want to stretch, do it after your run when your muscles are warm and the blood flow to them is high.
  • Take walk breaks.  Injuries happen when fatigued muscles are taxed.  You can prevent muscle fatigue by talking walk breaks during your running time.  Even if you just walk for thirty seconds, it should be enough to let your muscles recover.


  • Take short strides.  Running with a short stride is a great way to keep yourself from injury while running.  Unless you are a competitive runner who needs long strides for proper performance, try to keep your strides short.
  • Keep your feet low to the ground.  For the casual runner, a low profile to the ground will help to prevent injury.  You may need to ask a friend to watch you run so that you can gauge what a low stride feels like, especially if you typically lift your feet high.
  • Be consistent.  If you only run occasionally, you will be more prone to injury, because your muscles and joints will have to start from ground zero every time.  Consistent running helps your body adjust and adapt to the demand, reducing the odds of injury.
  • Increase carefully.  If you decide to increase your distance and your speed, do not increase both at the same time.  Doing so may put more stress on your body than it can handle.  Rather, increase one, and then when you are comfortable with your new intensity, you can increase the other one.
  • Cross-train.  By cross-training you are working all the muscle groups and gaining over-all fitness!  Incorporate other forms of cardio vascular exercise such as cycling, swimming, reduces the stress on the joints while strength and flexibility exercises help build core strength, stability and flexibility which is very important especially as you age!
  • Listen to your body.  If you notice pain while running, do not keep going.  This is not the time to be stoic.  Pain tells you that something is wrong.  It is wise to stop and figure out the source of the pain rather than risk doing extensive injury.


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