4Ways to Prevent

Running Injuries

Over Half of All Runners Report Injuries

• In a 2009 reader poll from Runners World over 60% of respondents said that they experienced injuries of some type related to running.

• Running injuries are often multifaceted problems that build over time and to prevent injuries also requires a multifaceted approach.

• Luckily they’re all very simple to add to your running routine so let’s begin!

Warm Up Those Muscles

• Walk for 3 to 5 minutes

• Do some stretches such as High Knees, B Skips, Butt Kickers, Forward Leg Swings, Side Leg Swings

Shorten Your Stride

• Based on a University of Wisconsin study test subjects who shortened their stride from 5-10% experienced anywhere from 20-35% less stress on their knees

Cross Training

• Although running does work a lot of your muscles it’s very important to do other types of training, especially core workouts as that’s where a lot of impact from running is felt.

• Rest days are also very important as well!

Proper Posture

• Keep your upper torso straight

• Make sure your lower back is not arched.

• Keep your head correctly over your shoulders.

Listen to Your Body!

There is a very real difference between the pain associated with working out and an actual injury.

Don’t think you have to tough it out constantly for running or doing any other type of workout, you could end up injuring yourself more!