All about the fitness and health lifestyle
All about the fitness and health lifestyle

Best Ways To Reduce Your Risk of Running Injuries

Last Updated:
May 16, 2024
Kaylin Ging

Best Ways To Reduce Your Risk of Running Injuries

Running is a fantastic way to keep fit, clear your mind, and enjoy the outdoors. Many want it as a natural stress reliever or view running as the perfect way to do a cardio workout. However, as with any type of exercise, you can encounter injuries during this type of workout, especially if you have poor form, overdo it, or neglect nourishing your body. Explore some of the best ways to reduce your risk of running injuries.

Stretch Before Running

Dynamic stretching can be incredibly beneficial for runners because the movements help increase blood flow, improve flexibility, and prepare your muscles and joints for the activity ahead. By stretching before and after your runs, you can help reduce the risk of strains, sprains, and other injuries.

Some effective stretches to include in your routine are high knees, leg swings, lunges, and calf raises. Aim to stretch for 5 to 10 minutes before and after your runs.

Work With a Professional

Working with a certified fitness trainer or coach can equip you with healthy workout tactics. They can help you develop proper technique and form, create personalized training plans that gradually increase distance and intensity, and provide valuable feedback on your progress.

Some runners also make appointments with care professionals such as chiropractors for insight on maintaining proper alignment and preventing injury. As a high-impact workout, there are numerous sports-related injuries to see a chiropractor about that relate to running, such as runners’ knees, plantar fasciitis, and shin splints. A chiropractor will help identify the underlying cause of your pain and provide treatments.

Practice Proper Form

Working with professionals is important, but speaking with them won’t benefit you as much if you don’t put their advice into practice. When you run, practice proper form by keeping your body relaxed, maintaining a good posture, and engaging your core. Avoid leaning too far forward or backward, as these positions can strain your joints.

If you struggle with this, work on specific exercises to improve your running form, such as wall sits with arm slides and fire hydrants. These exercises help build muscle strength and improve coordination, making it easier to maintain proper form while running.

Nourish Your Body

The final way to reduce your risk of running injuries is to keep your body properly nourished. Since running burns energy quickly, you must consume enough calories and carbohydrates to support your workouts. If you’re unsure how many calories you should eat based on age, weight, height, and activity level, consult a dietician.

Hydration is equally important, as dehydration can lead to muscle cramps and fatigue, increasing the risk of falls and related injuries. Make sure to drink plenty of water and electrolyte-rich fluids before, during, and after your runs, especially in hot weather or longer distances. Most importantly, listen to your body and take breaks as needed; running is about what your body can do for you.

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