Tips to Prevent Running Injuries



1.Improve and maintain your flexibility

  • Warm up before you stretch
  • Gentle stretching after warmup and post workout
  • Don’t be too aggressive
  1. 2. Include strength training in your running program
  • Strength training reduces muscular fatigue that leads to poor performance and compensation strategies
  • Focus on improving strength in the offseason and pre-season and maintaining while in season.

  1. Stay hydrated and eat a well-balanced diet
  • Avoid heat exhaustion and dehydration by pre-hydrating two hours prior to practice or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up.
  • Take in 6-8 ounces of fluids every 15-20 minutes of exercise.
  1. Warm up and cool down before and after all runs and races
  • Before practices and competitions, it is important to warm up. The faster the workout or race, the longer the warm up needed. A warm up of 5-10 minutes helps to flush out lactic acid build-up in muscles and prevents delayed muscle soreness.
  1. Gradually increase your mileage and graduate your training schedule
  • Increases in training volume, duration and intensity should be a gradual increase of 5-10% per week.
  1. Cross-train and include rest days in your training schedule
  • Cross-training helps to maintain your aerobic fitness while avoiding excessive impact forces from too much running.
  • Including rest days in your training schedule allows your body to recover and adapt to a running workout.
  1. Select Appropriate footwear
  • A recent systematic review concluded that a certain foot type requires a specific shoe.
  • Your shoe should fit your foot well and be comfortable
  1. Have a formal gait analysis performed and use orthotics if recommended
  • Poor foot biomechanics such as heel strike, excessive pronation, or a very rigid or very flexible foot arch can lead to inefficiency and injuries.
  1. Have your running form evaluated by a running expert
  • Better running economy and body awareness are achieved through developing an correct running form. Using correct running form requires less energy and delays muscle fatigue.
  • A person trained in running biomechanics can help detect flaws in your running form and show you how to correct them.



If you have questions, would like your running form assessed or foot mechanics evaluated call us today at 651-330-2286.