TEN BEST TIPS TO PREVENT RUNNING INJURIES
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1. Improve and maintain flexibility with regular stretching.
A regular program of daily stretching is essential to improve and maintain flexibility, which in turn will help improve
performance and prevent injuries. Stretching should be done after an adequate warm-up. Stretching should never be done
in a hurry and should include all joints and extremities. Each stretch should be held in place for 30 seconds without
bouncing. It is helpful to include sports specific dynamic exercises like high knee drills, skipping, bounding, arm circles,
cross body arm swings, etc.
2. Include strength training in your running program.
Strength training improves a runner’s body strength and overall athleticism. This in turn reduces muscular fatigue that leads
to poor performance and injuries. Strength training exercises should focus on all muscle groups including the trunk and
upper and lower body. Weight lifting, plyometrics and hill running are all effective methods of increasing strength. Focus
on improving strength in the off-season and pre-season and maintaining while in season. Runners will benefit from a
program of 2-3 strength-training sessions per week.
3. Hydrate adequately and eat a well-balanced diet.
Avoid heat exhaustion and dehydration by pre-hydrating two hours prior to practice or competition with 16-20 oz. of
fluids and another 8-10 oz after warm-up. Take in 6-8 oz. of fluids every 15-20 minutes of exercise. Within two hours after
exercise rehydrate with a pint (20-24 oz) of fluid for every pound of weight lost during exercise. The optimal fluids to take
before, during and after exercise are a cooled 4-8% carbohydrate solution.
4. Warm-up and Cool-down before and after all runs including races.
Prior to practices and competitions it is important to warm-up. The faster the workout or race, the longer the warm-up
needed. Warm-up 5-10 minutes prior to stretching by jogging on the track, field or road. Ease into running at top speed by
running build-ups of progressively faster 100 meter sprints. A cool-down run of 10-20 minutes helps to flush out lactic acid
build-up in muscles and prevents delayed muscle soreness.
5. Gradually progress your running by increasing your mileage by no more than 10% per week and
periodize your training schedule.
An aerobic base is the foundation of your running performance. Success depends on the development of a strong aerobic
base developed gradually over time. The principle of PROGRESSION AND PERIODIZATION refers to the gradual build-up
and adaptation of the body to a training stress. The progression in training volume and intensity occurs gradually over
different cycles of training referred to as periodization. Periodization is the structure in a training program designed to
produce a progressive increase in training stress from cycle to cycle.
The progression should not be a steady increase in volume and intensity,
but rather should reflect a stair case progression with periods of reduced volume and intensity at certain times during a
training period, season or year. Increases in training volume, duration and intensity should be a gradual increase of 5 to10
% per week.
6. Cross-train and include rest days in your training schedule.
Cross-training helps to maintain your aerobic fitness while avoiding excessive impact forces from too much running.
Including rest days in your training schedule allows your body to recover and adapt to a running workout.
7. Consult a running expert or coach to analyze your training program.
Overtraining, running injuries and poor performances are often the result of a poor training program. A good running
coach can help you develop an appropriate training schedule to meet your running goals and prevent injuries from
improper training.
8. Wear the correct type of running shoes based upon your foot type and running style.
Not all running shoes are made alike. Depending upon your foot type and style of running, find the shoe that best fits you.
Foot type is based upon the structure of your foot and the degree of pronation. Pronation is the normal inward rolling of your
foot in running as your foot strikes the ground and transitions into pushing off. Abnormal pronation can lead to injuries.
9. Have a formal gait analysis performed and use orthotics if recommended.
Poor foot biomechanics such as a heel strike, excessive pronation or a very rigid or very flexible foot arch can lead to
inefficiency and injuries. Most runners can control these problems by carefully selecting the right shoe type or by seeing an
expert that can analyze your running gait and make orthotic inserts.
10. Have your running form evaluated by a running expert.
Better running economy and body awareness are achieved through developing an efficient and smooth running form. A
smooth running form requires less energy and delays muscle fatigue. A person trained in running biomechanics can help
detect flaws in your running form and show you how to correct them.
