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10 Tips for Avoiding Running Injuries
by Rachel Keller
No
one likes to face injury, but runners especially seem prone to injuries.
And it's no wonder since a runner's feet strike the ground anywhere
from 800 to 2,000 times a mile, at a force of about three to five
times his body weight. I have been fortunate in that I've remained
relatively injury free, but I have had experience with injury: an
ankle sprain, knee discomfort, hip pain, and fatigue from overtraining.
Other than the sprain, most of my injuries were minor. A couple days
of rest, chiropractic care, and stretching helped me recover from
my aches.
However, I know many other runners and nonrunners who constantly face injury and pain. While many listen to their body and back off, others ignore the pain and keep pushing to a higher level--a new personal record or goal. While some injuries are unavoidable, others are preventable.
The most common injuries runners face are shin splints, runner's knee, plantar fascitis, and inflammation of the iliotibial band (known as Iliotibial band syndrome or ITB Syndrome). Shin splints occur as pain or soreness in the shin region. They can sometimes lead to stress fractures. Runner's knee is an aching soreness around or under the knee. An inflammation of the connective tissue along the sole and its attachment to the heel bone is plantar fascitis. ITB Syndrome is an inflammation on the outside of the knee joint, which begins as an ache but can progress to a painful burning sensation.
Here are ten tips for avoiding running injuries:
1. Invest in good quality running shoes for your foot type.
You are setting yourself up for injury if you don't have the right
shoes or if you fail to retire your shoes after 300-500 miles. I made
the mistake of buying "cheap" running shoes. It didn't take
me long to realize I needed better shoes. I went to a specialty running
store where I received expert advice. Now, I will never run in anything
but quality running shoes. For more information about getting the
proper shoe, check out Finding the Right
Running Shoes
2. Be careful about increasing your workout or mileage too
much too soon.
If you're overtraining, you risk injury. (My brother has suffered
from shin splints for this reason.) The general rule is that you should
not increase your mileage by more than 10% weekly. Also your long
run should be no more than 50% greater than your longest run in the
week. If your second longest run in the week is 5 miles, then your
long run should not exceed 10 miles.
3. If you're a beginning runner, avoid difficult and hard
runs.
As a general rule, you should wait until you've been running about
a year and have built your mileage to about 20 miles weekly before
attempting hills and speed training. That doesn't mean you should
never run hills. Where I live, I'm surrounded by hills, so when I
started running, I had little choice but to run hills, but I have
had knee discomfort after increasing my mileage too quickly and running
too many hills too fast. Be careful when running hills--especially
going downhill--that you maintain control. (See Hill
Running With an Attitude for more information.)
4. Take a day or two of rest.
I exercise six days a week, but I only run four days a week. By incorporating
a day of rest and cross training, you lessen your chance of injury.
I cycle and participate in aerobics on my nonrunning days. I love
running, but I don't want to risk all those injuries that many runners
face. Often, once you suffer injuries, your body is more susceptible
to those same injuries. Yes, there are runners who run every day and
have no problems, but I don't want to take that chance.
5. Run slower and on softer surfaces.
Concrete is the hardest surface and provides little shock absorption.
Roads paved with asphalt are better. Cinder tracks are the most resilient.
If I have the choice between sidewalks and the streets, I choose the
street as long as it's safe. When I run along a four-lane highway
I choose the sidewalk. To not run there would be sheer foolishness.
6. Watch the camber on streets.
The middle of the road is the best part to run on, but it is also
unsafe. Some roads have very steep camber, so avoid running on the
edge of those roads. If it's not a busy road, you can run more on
the road, or else try running off the road. When running off the road,
be careful of holes or loose stones you may slip on, or any other
hazardous situations. Don't run with your head down all the time,
but be aware of what's underfoot. (I suffered a sprained ankle when
I first started running because I slipped on wet grass going downhill
and twisted my ankle after falling into a little hole.)
7. Stretch both before and after your workup, but warm up
a little before stretching.
Walk or jog an easy mile, stretch and then run your course. Don't
forget to stretch at the end of your run after you cool down. If you
fail to adequately cool down and stretch after a workout, and especially
after a race, your muscles will tighten and you will be stiff and
sore the next day. To prevent this walk or jog slowly and then stretch.
The longer your run or the harder your race, the longer you need to
cool down afterwards. I usually plan the last mile or 5-10 minutes
as an easy jog and then I walk for a few minutes. After a race, I
walk/jog for at least 10-15 minutes.
8. Do strength training exercises for the lower and upper
body.
Lunges and squats, when executed properly, are great leg strengtheners.
9. Also, watch your running form.
Not only does that help to prevent injuries, but it also helps you
run more efficiently. To maintain proper posture and efficiency, hold
your head high. Relax and avoid tensing your muscles. If your body
is aligned properly, your feet will land on a line directly in front
of you. Be aware of your arm movements. Keep your arms bent at about
90 degrees. Dangling them or holding them to your chest will cause
a loss of power in your stride. They should move forward and backward
with the opposite leg, your hands brushing your hips.
10. Listen to your body.
While some muscle aches or discomforts are to be expected when you
push yourself, pain is not. Pain is your body's way of telling you
that something is wrong. If you continue exercising through pain,
you risk injury. And if you have an injury, take some time off. You
risk more damage and your recovery will take longer if you don't!
When I twisted my ankle in that hole, my ankle hurt a little, but I could still run, so I decided to keep running. After running another mile, I knew something was wrong. I stopped, but the damage had already been done. The next few weeks, a sprained ankle prevented me from running, doing aerobics and weight training. Then, I had to gradually build my strength back in my ankle before I could resume my regular activities. If I had not tried to push myself, I would have recovered much more quickly. Always listen to your body and don't push through pain.
©Rachel Keller - All Rights Reserved. Reprinted with permission
About the author: The mother of three young sons, Rachel Keller enjoys running, cycling, aerobics, strength training, and flexibility exercises. She races regularly, placing in her age group in nearly all her races. She has both a bachelor of science and a master's degree in education and has been published numerous times.
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