Effective Strategies to Prevent Running Injuries

Running injuries are a common set back during training for many runners. However, they are easily avoidable.

In this guide we will run through some common running injuries, risk factors for running injuries, and how to prevent injury.

Four categories of running injury:

• Overuse- You’re training too hard and not allowing enough recovery time.
• Trauma- From falls or collisions.
• Fractures & dislocations.
• Sprains and strains- Ligament and muscle injuries.

Most injuries are caused by overuse.

Common Injuries:        

Knee Injuries:

• Iliotibial band (ITB) syndrome
• Patellofemoral Pain Syndrome (Runners Knee)
• Patellar tendinopathy

Foot/ankle Injuries:

• Ankle Sprain
• Achillies tendinopathy
• Plantar fasciitis

Hamstring Injuries:

• Hamstring Strains

Lower leg injuries:

• Shin Splints
• Tibial stress fracture
• Calf strains

Risk Factors:

There are certain criteria that put some people at a higher risk of injury.

• Increasing speed/intensity too fast.
• Muscle weakness.
• Poor technique.
• Running in old worn-out shoes.
• Not enough recovery time.
• Previous injury.

Prevention Strategies:

Despite injuries being common, they are easy to avoid. Here are a few simple strategies you might try to prevent injury on your next run.

Always warm up & warm down:

If you only remember one piece of advice from us let it be this, you should always warm up & cool down! No matter how far you’re running, make sure you spend 5-15 minutes warming up. Jogging on the spot or fast walking will help you warm up quickly. You should also do some stretches to prevent muscle strains.

After your run spend another 5-15 minutes cooling down. You can do the same as you did pre-run, or you may prefer to have two different routines, this is entirely up to you.

Don’t over-do it:

Pay attention to your body and how you feel while you’re running. Don’t ignore twinges or muscle tightness, this may be a sign that you’re developing an injury.

If you’re new to running, then it is always best to start off slow and gradually increase the length and intensity of your runs.

Strength training:

Many running injuries are caused by muscle weakness. This is usually when runners, especially beginners, skip strength training. Make sure to incorporate strength training in your weekly run schedule.

This can take as little as 15 minutes and will hugely decrease your risk of injury.

Allow adequate recovery time:

Another very common cause of running injuries is when runners don’t allow their bodies enough recovery time.

Allowing yourself recovery days decreases the risk of overuse injuries.

A good pair of shoes:

While your shoes might not actually cause you an injury, running in old worn-out shoes can put you at a greater risk of injury. This is because running shoes are designed to control the pronation (turning/rolling) of your feet and provide shock absorbing cushioning.

Wearing old running shoes can increase the risk of injury because the support and cushioning in place to prevent injuries breaks down over time.

Related Articles:

Strength Training for Runners

Tips to Prevent and Treat Runner's Knee