A running routine isn't without its risks. We've all seen regular runners hobbling around and rueing their sprained ankle or strained knee, desperate to get back to pounding the pavement.
But you can reduce your risk of running injuries. Simply follow this handy guide:
Warm up with a walk
It's super important not to jump into a sprint, as you'll be working cold muscles and have a higher chance of something going wrong.
So ease into it. Be sure to walk for around 5 minutes before building up your speed.
Learn how to run
It sounds silly, but many of us adopt our own running style without knowing if it's going to cause us long-term damage.
A physiotherapist is your first port of call for getting your running gait off to a good start. They can run a series of movement tests to pinpoint instability, potential injury, and other issues.
Listen to your body
Let's face it, there can be a lot of ego tied up in fitness. So it's tempting to "push through the pain" when we really shouldn't. If your body is telling you to slow things down, take a break, or change running surfaces, obey.
And when you are in pain, seek treatment immediately. Otherwise you could compound the injury, which is much harder and more expensive to treat down the line.
Choose the right shoes
Ill-fitting shoes can also cause significant foot and wider body injuries and issues. So before starting or stepping up your routine, see a podiatrist and a sports shoe specialist to ensure you get the right fit and type of shoe for your feet and fitness plans.
Take your time
If you want to run a half-marathon, know that it takes time to build up to the speed and distance to get you across the finish line. Join a running group, follow a running app, or participate in a marathon training program. You'll then gradually get to the desired pace – and have a greater chance of developing a healthy and beneficial running routine into the future, with fewer injuries.
Originally published on Feb 22, 2016
