How to Avoid Running Injuries
November 27, 2008
You think you would like to take up running but you’ve heard about running injuries and you’re not sure what you need to avoid them. Running is not specifically dangerous and if you follow these tips, you will be able to enjoy running safely andfree from injury.
• If you are new to working out, perhaps start with a week of daily walks of 30 to 45 minutes before you start running. Get your fitness levels up and break into the running gradually. Start with a comfortable pace for a day or two, and then put a 5 or 10 minute segment of greater intensity into your workout – walk faster, swing your arms more vigorously, walk up a hill etc. In your second week, walk for the first and last 10 minutes and jog in the middle. Gradually build up up the intensity until you are running for 30 minutes 3 to 5 times a week.
• Run on softer surfaces which will lessen the impact on your feet and legs. Concrete and bitumen are very hard on the joints so choose to run on dirt or gravel paths or even grass. Be aware of uneven surfaces on grass and dirt to avoid ankle injuries.
• Strong muscles absorb impact to a greater degree. Focus some time on lower body exercises to strengthen your legs. Try squats, step-ups and toe taps. Make a habit if doing 10 to 20 squats every morning and night and watch how the strength of your legs increases. Start with a small number of reps and build up gradually.
• Make increases in time and distance in small increments, and only increase one element at a time. You should aim for a 10% increase and hold that level for a week before increasing again. One of the main causes of injury is going too hard, too soon. This also leads to loss of motivation and interest.
• Don’t run till you drop – Tired muscle doesn’t absorb the same impact as fresh muscle, so stop running before you get to that stage. End your run with a cool down period by jogging slowly or walking to normalize your breathing.
• Have rest days from running. Do a strengthening workout on alternative days or a different cardio activity. Running is highly taxing on muscles and injury is more likely when tissue hasn’t had sufficient time to rejuvenate.
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