7 Smart Things You Can Do to Proactively Prevent Running Injuries

Running injuries can get pretty messy if you’re not careful. However, there are several things you could do to prevent them. These seven easy tips will help you become less prone to running injuries.

Stop & Warm-Up

Before you start running you need to warm up. Even though this step seems insignificant, it is actually very important because it helps you prepare your body to run more efficiently. Some of the most common running injuries occur due to the large range of motion that our bodies have to use when we're running. In order to avoid these unpleasant surprises, you need to warm up and gradually introduce a large range of motion to your body.

Quick and Easy Warm-Up

For the start, you can try doing some easy warm-up exercises like leg swing and lunges to get the blood in your legs flowing. Try keeping balance on one leg since that can help you improve your ankle stability.

Slowly intensify your exercises by making your swings bigger as you go. Do about 10 swings and then kick your leg back in go into a lunge. Once you place your hands on the ground do a couple of hip circles around your front leg. Do this exercise for both legs and you’re ready to go.

Wear proper footwear

You also need to have proper footwear for running. To make sure you are getting the most comfortable shoes, get a proper fitting at a specialty running store. When you put on your shoes you should still be able to have a little wiggle room in your toe area. Also, make sure you are wearing your regular running socks when trying out new running shoes. Lastly, keep in mind that you need to maintain your running shoes regularly to keep them in their best form.

Flex your muscles

Another great way to prevent running injuries is to keep your body loose and limber. For this reason, you need to start doing flexibility exercises daily. If you work on your flexibility you will be able to reach a bigger range of motion and as a result, will become less injury-prone. To start working on your flexibility, look up some of the guided yoga routines online.

Hit the gym

You also need to strengthen your muscles. To increase your overall muscle tone, strength, bone density, and endurance, try some of the strength training programs. If you go to the gym on a daily, start lifting weights whenever you get a chance.

10 Minutes of Mobility A Day

The truth is, running injuries can’t just appear out of nowhere. They always brew under the surface at first, and only when they come to the surface is when we really start feeling them. To prevent these injuries from happening, take ten minutes a day to check on your body.

If you know exactly what is going on with your body, you can run more intelligently and prevent any sharp pain that is about to surface.

The easiest way to do this is by sitting at the bottom of a squat for a couple of minutes. This position in particular requires a huge range of motion and is putting a lot of pressure on the hips, ankles, and knees.

Sitting in this position for a while will help you point out which areas of your body might be having some injuries under the surface.

You can also try to use a foam roller on your calves while doing this since it can help you loosen your ankles. Try to keep track of the body parts that are hurting you the most. By doing so, you will be able to tell which areas require more attention and care.

Listen to your body

You need to listen to your body and its needs. Preparing your body for the run doesn’t just rely on doing exercises and stretching. It also means eating healthy, letting your body recover, getting enough sleep, and so on.

Rest is crucial when it comes to this. You need to let your body heal after intensive workouts. Otherwise, it would be very easy for your body to crack during running and that’s how you end up getting injured. Also, make sure to reach out to a sports medicine professional who can help your body through the healing process.

Build strength and endurance gradually

If you’re just starting out, take it slow. You need to start with shorter running routes and gradually work your way up to more challenging ones. Try to increase your distance over the course of several weeks. Don’t try to increase both the distance and intensity in the same week.

Talk to your doctor

Lastly, it's always a smart choice to go ask your doctor for some injury prevention tips before you start training. They will be able to determine some of your limitations points and tell you what's best for you.

Conclusion

In conclusion, you need to be patient with yourself, work gradually o your skills, but also know when to let your body rest. Take it easy and you will be able to become more resistant to injuries over time.