10 Running Tips for Injury Prevention

Whether you’re a seasoned marathoner or a novice starting out, the key to enjoying running consistently
lies in preventing injuries. Here are some crucial tips to keep you on-track and injury-free:

1. Warm Up Properly:

Before you begin running, ensure you warm up your muscles with dynamic movements like leg
swings, lunges, and high knees. This helps increase blood flow and flexibility, reducing the risk
of strains.

2. Gradual Progression:

Avoid the temptation to increase mileage or intensity too quickly. Gradually build up your
distance and pace to give your body time to adapt too increased distances.

3. Improve Your Running Form:

Good running form can reduce stress on joints and muscles. Work on maintaining an upright
posture, landing lightly on your feet, and keeping a consistent stride.

4. Strength Training:

Incorporate strength training exercises into your routine to build muscular strength and stability.
Focus on core muscles, legs, and hips to support your running form and reduce impact on joints.

5. Proper Footwear:

Invest in good-quality running shoes that suit your foot type and running style.

6. Stay Hydrated and Fuel Properly:

Dehydration and improper nutrition can impair performance and increase injury risk. Drink water
regularly and fuel your body with a balanced diet.

7. Listen to Your Body:

Pay attention to any signs of pain or discomfort. Running through pain can lead to more serious
injuries. Rest when needed and seek medical advice if pain persists.

8. Cross-Train:

Mix up your workouts with activities like cycling, swimming, or yoga to prevent overuse injuries
and strengthen different muscle groups.

9. Cool Down and Stretch:

After your run, cool down with a few minutes of walking or gentle jogging. Follow up with static
stretches to improve flexibility and prevent tight muscles.

10. Rest and Recovery:

Allow your body time to recover between runs. Rest days are crucial for muscle repair and
overall recovery, reducing the likelihood of overtraining injuries.

This blog was written by physiotherapist Jacob Coelho. If you would like to learn more detailed running tips or get an assessment to help prevent injury, book your appointment with one of the physiotherapists at Kamloops Physiotherapy & Sports Injury Centre.