Running Tips

HOW TO PREVENT INJURIES

Here's how to keep your body in tip top running condition!

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    Know your limits

    Stick to the 10-percent rule: Build your weekly training mileage by no more than 10 percent per week.

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    Listen to your body

    Your body produces signals – aches, soreness, persistent pain – to tell you that something is wrong. Heed it.

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    Strength Training

    Strengthening your hip muscles increases your leg stability down to your ankles. That’s great for preventing injuries.

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    Cross Train

    Use cross training to supplement your running, improve balance, and build muscles in other areas of your body.

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    Shoes that Fit

    Studies show that shoes perform best when they fit best. Ask: “Why is this the best shoe for me?” If your sales person can’t provide a sound answer, find another store.

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    Shorten your stride

    Overstriding is a common mistake that can lead to decreased efficiency and increased injury risk. If you shorten your stride, you’ll land softer with each footfall, incurring lower impact forces.

Top 5 Running Injuries


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Achilles Tendons

What it is: Tears in the tissue of the tendon that extends from the heel to the calf, causing inflammation.

Likely Causes: Overpronation, shoes that are too stiff up front and too cushioned in the heel, inadequate stretching or inflexibility, overtraining

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Plantar Fasciitis

What it is: Excessive stretching of the soft tissue that connects the heel and forefoot along the bottom of the foot causing inflammation

Likely Cause: Overpronation, extremely high arches, improperly fitting or rigid shoes, inflexible calf muscles, overtraining

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Shin Splints

What it is: Injured or inflamed muscles along the inside edge of the shin. If ignored, can cause stress fractures.

Likely Cause: Overpronation, improper running form, running on hard or cambered surfaces, muscle fatigue.

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Runner’s Knee

What it is: A catchall phrase for wear and tear on kneecap cartilage.

Likely Causes: Overpronation, worn shoes, fatigued or weak quads, overtraining

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Illiotibial Band Syndrome

What it is: Thickening of the band of tissue that runs the length of the femur due to repetitive friction between the tissue and the bone.

Likely Causes: Overpronation, running on cambered surfaces, excessive hill running, worn shoes, overtraining