Prevention Of Running Injuries

By Author: Belinda Darling
Total Articles: 152
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Most common running injuries may occur at the time of running. They are due to overuse, overtraining, improper shoes, or a biomechanical flaw in body structure and motion. It is great to know that many running injuries can be prevented. The following steps are to keep you on the road.

Overtraining is the cause of many running injuries. The causes are too much intensity, too many miles, too soon. You have to go easily while adding mileage or intensity to your training. You shouldn't increase your weekly mileage by more than 10% each week. Still you can push your limits, but you'll have to take a slow and patient approach. By your gradual approach, you can save yourself from pain and frustration, and still reach your goals. Let common sense and a smart training schedule determine how much you should be running.

You should treat your feet appropriately. Make sure about the right model for your feet and running style and your shoes aren't worn out. The wrong shoe can make worse the existing problems, causing pain in your feet, legs, knees or hips. The cushion less shoes may also lead to injury. Go to a specialty running ...
... shop where you can be properly fitted for running shoes, and replace them every 350-500 miles. If your feet have any biomechanical problem, you may also look into getting fitted for heel lifts or orthotics.

Run on the right surface. After getting a proper model of shoe use them on a right surface. Preferably, you want the ground to absorb shock, before passing it along to the legs. Try to avoid concrete as much as possible. It's a horrible surface for running and about 10 times as hard as asphalt. Especially for higher mileage runs choose grass or dirt trails to run on. Sudden change to a new running surface can cause injuries. So consistency is important. You'll also want to avoid tight turns, so look for slow curves and straight paths.

At the time of running keep your balance. Injuries sometimes happens when you concerning too much about your running muscles and forgetting about the others. For example, knee injuries sometimes occur because running strengthens the back of your legs more than the front of your legs. Your relatively weak quads aren't too strong to keep your kneecap moving in its appropriate groove, which causes pain. On the other hand, once you strengthen your quads, the pain will often go away.

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