5 Tips for Injury-Free Running

5 Tips for Injury-Free Running

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It is common for runners to get injured every once in a while. Being fit and in shape does not guarantee injury-free running. But what else can be useful to prevent injuries while running? These following five tips should help you to have a saver and a more pleasant next run.

Injury Prevention for Runners

1. Have a gait analysis done

It’s important to know how your foot lands when your run, which running shoe stores or coaches can determine via a gait analysis. The gait analysis helps to figure out which particular shoe is the right pair for your foot strike. This allows you to pick the right pair of shoes to have optimal support during your run.

2. Have more than one pair of running shoes

By alternating your runs between two or more shoes you can extend the life of the pairs. Or, you could also have one pair suitable for longer runs and a lightweight pair for your faster speed workouts.

3. Stretch, baby stretch!

It’s important that all muscle groups get a bit of a stretch, to increase the blood circulation. Once your blood is pumping into your muscles they get an oxygen kick and will support your run more efficiently. A warm up, especially during colder days gets your body ready and will prevent unpleasant injuries.

4. Track your shoes’ mileage

Make sure that your shoes are not worn out. This can cause heavy pain in the ankles, knees and hips. Buying new shoes every 500 to 800 km, is a good rule of thumb depending on your weight.

5. Drink enough

Proper hydration is essential to prevent muscle cramps. Dehydration causes cramping of the calves and other muscles sections. The reason is that by drinking too less, you increase the risk of depleted potassium. These are electrolytes, responsible to relax your muscles.


Considering and implementing these five tips will surely help you to be more conscious about your own body and to be less prone for injuries through running.