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How To Avoid Injuries As A Runner

Nick Ferrari explains how runners can reduce the risk of injury when training and competing.

Many exercises present the risk of sustaining an injury. Even when you look at something as straightforward as running, this is the type of activity that puts stress on your knees, back, and ankles. And once you hurt something, it will influence your training.

The question is whether you can avoid injury? Given that injuries happen so quickly, are there ways you can prevent them? Yes, there are several methods for staying in top shape without the pain. Here are six suggestions to help you get started.

Invest In Quality Running Shoes

Just because a shoe fits comfortably does not mean it is the best choice for professional running. For example, a higher heel is better for running while a flat heel helps for lifting weights. You also want your running shoes to adapt to different surfaces.

When you buy running shoes, wear socks that you typically use when running. Get a good idea of whether the combination works well and if it won't distract you while you run. More importantly, replace your running shoes every few months if you use them regularly.

If you have problems with your feet like plantar fasciitis or suffer from flat feet, then buy appropriate shoes or inserts. If you want to know more, then read this guide on purchasing running shoes for flat feet.

Remember To Warm Up

Every professional athlete knows how important warming up muscles can be to avoid injuries. The same rule applies to runners. If you do not flex your muscles and loosen them up before taking a run, you increase the risk of hurting something. The more flexible you are, the less likely you are to suffer from injury.

Increase Muscle Strength

Another way to prevent injuries is to strengthen muscle groups. You can achieve this by going to the gym, or you can do some strength training at home.

However, the point is not to build muscle. As a runner, you want to reinforce muscle strength while increasing bone density.

Pay Attention To What Your Body Tells You

Nobody knows your body better than you do. And it is only in your best interest to listen when your body tells you to take it easy. For instance, if you are feeling sore or sluggish, it is probably not the best time to run.

Be Patient

Naturally, you want to run as far as possible in the quickest time. But pushing yourself beyond the limits will eventually see you getting injured. Instead, build your endurance and strength at a comfortable pace. Then you also develop more confidence.

Consult With Your Doctor

Play it on the safe side and consult with your doctor before running professionally. They can add suggestions on how to avoid injury, and they can inform you if you need to be cautious about something specific.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • FERRARI, N. (2020) How To Avoid Injuries As A Runner [WWW] Available from: [Accessed

About the Author

Nick Ferrari has written extensively on dieting and is a big advocate of keto, which he has researched and used extensively.