6 Tips to Protect Against Running Injuries

Running is one of the best all-around workouts you can do. It engages your entire body while burning fat and building muscle in the process. Unfortunately, though, running also carries an inherit risk of injury. According to the University of South Florida, 65% of all runners will sustain injury in any given year. So, what steps can you take to protect against running injuries?

#1) Wear the Right Shoes

Don’t underestimate the importance of wearing the right shoes when running. A good pair of running shoes should have a zero drop from the heel to toe, meaning there’s no height difference. This design allows for a more natural mid-foot and forefront strike; thus, minimizing stress on your ankle.

#2) Stretch Beforehand

In addition to wearing the right shoes, you should also get into the habit of stretching before you run. Whether you’re running 10 miles or one, stretching helps to condition your muscles so they’re less likely to strain.

#3) Choose a Flat Route

While this isn’t always possible, you should choose a flat and even route if given the option. Running on a track, for instance, is better than running on a wooded mountain trail. If your running on a flat surface, you are less likely to step on a rock or debris, causing you to fall and twist your ankle.

#4) Listen to Your Body

If you feel unusually sore and tired after running, listen to your body and don’t lace up your running shoes until the symptoms have subsided. Running is a taxing activity that takes a toll on your body. This, of course, is actually good, because it means you’ll develop stronger muscles as a result. However, you need ample time to allow your body to recover.

#5) Lift Weights

Another way to protect against running-related injuries is to lift weights. Performing a full-body resistance training workout will help to condition other muscles, which can support your body when you run.

#6) Gradually Increase Distance

The key to running longer while minimizing your risk of injury to gradually increase your distance. If you start off running two miles every other day, don’t suddenly jump to running six miles every other day, as this leaves your body vulnerable to injury. Instead, gradually increase the distance you run, adding just a quarter-mile at a time.