How to avoid running injuries
Running can be a lot of fun and is a great way to keep fit. However, it is a high impact exercise and the stress on your lower limbs can cause injuries. Here, we outline advice from experts at Bupa Sports Medicine on what you can do to prevent injuries occurring.
Wear the right trainers
A decent pair of trainers that have been properly fitted to your feet and running style are essential. Trainers help to cushion the impact of running on your feet and lower limbs helping to protect them. You should change your running shoes every 500 miles or each year, whichever is soonest, to keep the support and shock absorption at the correct levels.
Warm up and cool down
The reason for a warm up is to allow time for your body to prepare mentally and physically for the exercise that you intend to do. It should include cardiovascular exercise, followed by stretching and some running specific exercises. Cooling down helps to return your body to normal after vigorous exercise.
Recovery
You get stronger and fitter during your recovery, not during your run. If you don't allow time for your body to recover, you may impair your performance and feel tired. Make sure you rehydrate after each training session.
10 percent rule
A good rule to follow to prevent overuse injuries is the 10 percent rule. This states that you should never increase your mileage or training intensity by more than 10 percent over the previous week. This allows your body to gradually adapt to the increased physical demands on it without causing damage.
Stretch
Poor flexibility can be a factor in many common overuse injuries. Regular stretching will improve and maintain your flexibility, helping to reduce the risk of injury, as well as preparing your body for running.
Strengthen
By doing strengthening exercises, you help to ensure that your muscles and ligaments are strong enough to cope with the demands placed on them during running. It also conditions your body to protect your joints.
Listen to your body
Listen to your body by incorporating rest days as required and monitor any signs of injury. Pain is an indicator of actual or potential injury that, if ignored, may lead to further damage.
Publication date: June 2009
