10 Tips To Avoid Running Injuries

 
Statistically speaking, if you are a runner the odds of sustaining an injury at some point are at least 50/50. Shin splints, back pain, knee pain, heel pain, stress fractures, or tendonitis are examples of common physical problems encountered by the inexperienced runner who does too much speed or distance before his or her body is properly prepared to handle the work.

The act of running is actually much more complex than it looks. At foot strike the ankle and knee flex to absorb shock. This action is followed by foot pronation as energy is transferred forward, ankle extension as toe-off begins, hip extension as stride is opened up, knee flexion, then hip flexion to being the next stride. Each one of these actions also involves some degree of joint rotation. That’s a lot of movement to consider, any one of which can lead to injury in the presence of muscle weakness, imbalance or a biomechanical problem. Factor in hard, unforgiving surfaces, footwear, general muscle weakness, and perhaps excess body weight, and it’s no wonder that more than half of us sustain an injury at some point in our running career.

So unless you are very lucky or gifted, the odds of remaining injury free as you progress through a training program are not very good unless you take the proper precautions, particularly patience!

Here is a list of the 10 most important points to remember that can go a long way towards keeping you injury free.

1. START SLOWLY!  Most beginners progress too quickly, never
allowing their leg muscles enough time to adjust to the jarring and pounding of running.  When your legs are sore, don’t run!

2. Beware of sudden changes in your routine.  Adding hills, speed
work, distance, or even new stretches puts you at risk for injury.  Always error on the safe side when considering something new.  Easy!

3. Strength train.  Increasing the strength of key muscle groups
like calf, quads, hamstrings, and those muscles on the outside of your leg called abductors will reduce your chances of injury.

4. Stretch.  Since running has a tendency to overwork and tighten
hip flexors, hamstrings, calf, and the ilio-tibial band on the outside of your leg, a good flexibility routine can help keep those muscles loose and reduce stress on tendons and ligaments.

5. Keep Your Core Strong.  Work your abs and back can help prevent
back pain.
 
6. Jump Rope.  Jumping rope just a few minutes 2 or 3 times a week
Can strengthen those calf muscles and may help take the load off of those Achilles tendons.

7. Barefoot running.  Some experts believe that today’s shoes offer
too much protection, contributing to weakness.  Running barefoot on smooth grass strengthens feet, along with teaching you proper foot plant (landing flat).  Just a few minutes once or twice a week for starters.

8. Cross-Train.  Cycling, elliptical training, stair climbing, all
Use muscles in a different way.  Overworking the same muscles day in and day out puts you at risk for injury.

9. Run off road on softer surfaces whenever you can.  

10.  Some runners may benefit from trying a commercial arch support. Simply replacing the removable insole with a more rigid over-the-counter arch support is useful for runners with high arches or those who roll in (pronate) excessively when they run.

10 Tips To Avoid Running Injuries

(C) 2006 Dave Elger all rights reserved. http://www.daveelger.com
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Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. If you would like to contact Dave you may do so here on this site by leaving a comment, or by sending him an email at dave{@t]daveelger.com.  He also supports the Okinawa Running club at http://www.okinawarunning.com
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