Some people are hesitant to start running because they're worried about getting injured. The good news is that most running injuries are preventable. Follow these steps to keep yourself healthy and comfortable.
- Get the right running shoes. Be sure that your shoes aren't worn out and that you have the right model for your foot type and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop where you can be properly fitted for running shoes, and replace your running shoes every 350-500 miles.
- Avoid the "terrible too's". Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to use a gradual approach when adding mileage or intensity to your training. Don't increase your weekly mileage by more than 10% each week. If you're adding speed, don't make a big increase in distance at the same time.
- Do regular strength-training. Some running injuries, especially knee and hip-related problems, are caused because of muscle weaknesses or imbalances. Doing core and lower body exercises two times a week can help keep injuries at bay.
Get more ways to prevent running injuries.
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