Injury Prevention Basics - What Every Runner Should Know

Written By Jordan .

Injuries are common in running. In fact, it is estimated that in any given year, 50% of runners will experience a running-related injury. Here are some things that can reduce your injury risk and help you to recover from any existing aches and pains. This list is by no means exhaustive, but these factors are often some of the most important.

  • Training volume and recovery

    • While training volume/mileage varies significantly person to person and often depends on what you are training for, it is important to build your volume gradually to allow the body to adjust to higher workloads

    • A common rule of thumb is the 10% rule, meaning that a runner should not increase their training volume/mileage by more than 10% from one week to the next

    • It is also crucial to allow for proper recovery

      • In general at least one rest day per week should be built into your training plan

      • Allow for easy runs or rest days in between the more strenuous days of your training schedule to allow your body to recover from one intense run or race before running the next

    • Increasing your training volume or intensity too quickly, or not allowing proper recovery in your training schedule can lead to injury or overtraining

  • Running shoes

    • Shoes that provide the right fit and support for your specific needs are crucial

    • Most running shoes are designed to last 300-500 miles

    • Excessive wear can cause breakdown of the sole of the shoe, leading to decreased support which can contribute to soreness and injury

    • If you notice:

      • Sore feet or joints after runs

      • Worn out tread or uneven wear patterns on shoes

      • Visible creases or tears in the midsole or upper portion of shoe

It is probably time for a new pair of shoes

  • Sometimes, minor aches and pains caused by a worn out pair of shoes will resolve quickly once new shoes are used

  • Sleep

    • Sleep is the body’s opportunity to repair muscles, strengthen immune system, and balance hormones that impact endurance, performance, and recovery

    • Sleep deprivation can slow recovery, increase fatigue, and increase risk of injury

    • Aim for 7-9 hours of sleep per night consistently for decreased injury risk and improved performance

  • Warm up and cool down

    • A warm up consisting of light jogging and dynamic stretching can help prepare the body for more intense exercise, improving performance and reducing injury risk

    • A cool down after exercise may consist of light jogging, walking, and/or static stretching. This can help reduce injury and speed up recovery

  • Strength training

    • Strength training is an important tool for runners to:

      • Reduce injury risk

      • Improve running efficiency

      • Maintain form when fatigue sets in

    • These all add up to decreased injury risk and improved performance

    • 2-3 sessions of specific, targeted strength training per week can have a positive impact on your training plan

  • Nutrition

    • Make sure that you maintain an adequate amount of carbs, protein, and healthy fats to fuel your body for exercise and to allow for adequate muscle repair and recovery in between runs and workouts

    • Inadequate nutrition is a major risk factor for many running injuries

  • Previous injuries

    • Prior injuries are a risk factor for developing future injuries

    • Previous injuries, even though they may seem healed, put you at risk for recurrence of the same injury

    • They may also cause muscle imbalance and stride changes that can put you at risk for developing new injuries

    • Ensure that your previous injuries have been properly addressed with stretching and strengthening so that they don’t continue to impact your stride

If you are dealing with a running injury, new or chronic, make sure that these aspects are properly addressed to maximize your recovery.

Let Red Dog Running Help! 

My name is Jordan, I am a runner, a coach, and a physical therapist who specializes in running gait assessment and treatment of running injuries.

If you are struggling to run and train without recurrence of injuries, a gait assessment and/or a training plan from Red Dog Running can help to properly address previous injuries, reduce future injury risk, and maximize your training.

Jordan .