Tips to Avoid Running Injuries
Have the right equipment
A great part about running is that you don’t need much equipment. Purchase a good pair of shoes that are meant for the type of running you will be doing. Dress for the weather and remember that you will warm up as you get moving.
Walk before you run
Depending on your current conditioning, we encourage walking for at least 2 weeks before starting to run. This will help your tissues get acclimated to the increased workload and help to build up cardiovascular endurance before progressing to running.
Progress to a combination of walking and running
There are many apps or programs online that can help you progress with a combination of walking and running. Again, this is to help your tissues get acclimated to the increased load. If you need help with programming, talk with your trainer!
Warm up
Walk for at least 5 minutes before starting to run.
Cool down
Walk after your run for at least 5 minutes to cool down.
Post run stretch
Follow up your cool down walk with a post run stretch, focusing on the muscles of the legs and hips.
Plan ahead
There is more to running than just the actual running part so be sure to leave time for a proper warm up and cool down as this will help you to avoid injury.
Most injuries happen because we do too much too soon. If you are new to running or have just been taking a break, progress slowly. Think of it as building a lifelong habit instead of just a short term fix or a get in shape quick scheme.
As always, if any aches or pains do come up, be sure to seek help from a professional.