How to Prevent Running Injuries

How to Prevent Running Injuries

by Clarke & Company Benefits Posted on: January 27, 2016Categories: LiveWell 24/7   

Running regularly is a fantastic way to improve your overall health and well-being. Not only does running strengthen your heart and promote weight loss, but it can also relieve stress, prevent depression, increase your immunity, and boost your immunity. However, running regularly without taking necessary precautions can cause aches and even injury. Here are a few common running-related discomforts and how you can prevent them.

Cramps

Prevention

• Take deep, even breaths throughout your run rather than shallow, quick gulps of air
• Start your run off slowly and gradually increase speed
• Eat at least two hours before your run
• Drink at least 16 ounces of water 45 minutes prior to your run and at least 2 ounces within 15 minutes of starting your run

Treatment

• If you experience sharp pain in your lower abdomen, otherwise known as a side stitch, lean forward and breath deeply and slowly in through your nose and out through your mouth
• Slow down your pace to a walk and hydrate until your pain subsides

Shin Splints

Prevention

• Aim to run on softer surfaces, especially for long runs
• Invest in running shoes specific for your stride, shape of your foot, and the type of mileage you plan to run
• Purchase new running shoes every 6 months or 300-500 miles
• Stretch and strengthen your calves and ankles

Treatment

• It is important to slow down your exercise routine to allow shin splints to heal
• Apply ice to your shins and use ibprofen to lessen the discomfort

Injury

Prevention

• If you are a beginning runner, increase your mileage and intensity by a maximum of 10% each week
• Warm up with light jogging or brisk walking before stretching
• Incorporate weekly rest days to allow your body to recover and recharge
• Incorporate strength training and a different type of cardio, such as cycling, into your weekly fitness routine

Treatment

• Rest your injury by taking a break from running for a few days
• Ice and elevate the injured area for 15 minute periods multiple times throughout the day
• Wrap or tape an injured area that is swollen to increase the blood flow
• Visit your doctor if your injury starts to get worse or your pain does not steadily subside after a few days

Sources: Run and Become, Active, Runner’s World, WebMD, Active