How to Prevent Running Injuries

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Don’t get sidelined with running injuries. A few precautions will keep you on your feet.

Step 1: Have your feet evaluated
If you’re new to the sport, consider consulting a sports clinic before you buy running shoes, or buy them in a sports store that specializes in running shoes, where they’ll be able to determine the best shoe for your gait, and whether you could benefit from orthotics, inserts that hold your foot in place.

Tip
Bring along your old sneakers to show which part of your shoe gets the most wear and tear.

Step 2: Don’t run in worn shoes
Get new running shoes every 300 to 500 miles. Worn-out shoes can lead to shin splints, a common running injury that causes pain along the front of your lower leg.

Tip
Flexing and pointing both feet in the air as you sit in a chair helps prevent shin splints by strengthening the muscles around the shinbones.

Step 3: Warm up
Warm up before you run by walking briskly for about five minutes.

Step 4: Lessen the impact
Run on a smooth surface.

Step 5: Don’t overdo it
Don’t push yourself to run longer, faster, or more often than feels comfortable. Overdoing it leads to overuse injuries, which develop over time, rather than as the result of a single event. According to one study, 70 percent of runners sustain overuse injuries in any 12-month period.

Tip
Don’t increase your weekly mileage by more than 10 percent, and allow three to four weeks before speeding up your pace.

Step 6: Strengthen your feet
Whenever you have a few moments, take off your shoes and socks, and strengthen your foot muscles by placing a hand towel on the floor and crumpling it up with your toes. This can help prevent plantar fasciitis, a common running injury that causes pain in the bottom of the foot.

Step 7: End with stretches
When you finish your run, do a round of stretches to keep yourself limber.

Step 8: Limit heels and flip-flops
Limit how often you wear high heels or flip-flop sandals. They can harm knees and make existing foot and leg injuries worse.

Did You Know?
In August 2008, Irishman Tony Mangan broke a world record by running on a treadmill for 48 hours nonstop.