Injury Prevention for Runners

1. Soft surface running:

This is probably the most common cause of normal everyday running injuries. We're all busy and none of us really want to spend the extra time to drive to a park to run on grass or trails but unfortunately running on concrete every day will quickly break down the body and lead to some bad injuries so whenever you can, try to get on a soft surface.

Another small thing that many people do not think about in training is the surface they are doing track workouts on. Not all tracks are made of the some materials and some are much harder than others. If you are lucky enough to be surrounded by tons of high schools and colleges with tracks like I am, try to find one that uses a mondo surface or something similar. Your times will be a little slower because of the slower rebound from the softer surface but doing three hard workouts a week on a track that is just a step above concrete will destroy your legs.

2. Shoes:

The average running shoe should only be run on for about 250-300 miles so be sure to log your miles carefully and keep track of this because running in a pair of shoes that have broken down, even if it's just for a few days, can lead to serious injury problems. Also, find a shoe that works and stick with it. If you are having good luck on the injury front with your current running shoes then keep buying them; but, if you are not doing so well with injuries, you should think about finding a new model. I'm an ASICS DS Trainers user myself so if you want my advice on a favorite brand/model I would go with those or the ASICS gel cumulus.

3. Stretching:

Ok, I know how simple and obvious stretching is but I honestly don't know a single runner that puts in the kind of time they should to stretch properly (I'll be the first to admit I'm as guilty as the next runner). Everyone should spend at least 10-15 minutes before AND after every run stretching pretty much every muscle they can think of. If something is feeling particularly tight (for me it's always the calves) spend some extra time on it. It also never hurts to stretch at other times during the day. For example I like to do a little stretching when I first get up in the morning and before I go to bed at night. If you need any advice on particular stretches you can do, just google search it and you will find plenty of quality sites with more stretches than you could imagine.

4. Rest:

Rest is an extremely important part of running. Every runner needs one day off a week for the body to reset and get ready for another hard week of training, even the elite runners do that. Also, be sure to listen to your body. If you are feeling pain beyond the normal soreness of running, take a couple extra days off. It is much better to lose a couple days of training than to develop a bad injury that keeps you from running for months.

The biggest factor of rest is sleep. Unfortunately with our busy schedules we tend to move sleep down our list of priorities. Everyone needs a solid 7-9 hours of sleep and lack of sleep keeps the body from recovering properly and leads to injuries.

5. Cross-Training:

If you are feeling some pain that you think could be leading to an injury, you should spend a few days, maybe a week, doing alternate forms of exercise. The reason running leads to so many injuries is because of the high impact so if you are hurting, a few days biking or swimming can do wonders for injury prevention while still getting in some good cardio. Lance Armstrong's marathon coach actually has him on the bike 2-3 days a week and only running 3-4 days a week to help keep him healthy.

6. Core Strength and Weight Training:

Core strength is vital for a healthy runner. Spending 10-15 minutes a day working on abs and lower back will do wonders for injury prevention and of course it doesn't hurt come bikini season to have the stomach in good shape. Doing some light weight training 3 times a week is also great for strengthening joints. Just remember, low-medium weight and high reps.

7. Ice:

Icing is crucial at the first sign of injury. If something is hurting a little bit at the end of a run, put some ice on it for 10-15 minutes. If you have an area where you have had chronic injuries in the past (the calves for me) then it wouldn't hurt to ice that area after every run regardless of how it feels. Like stretching, this is another thing that doesn't hurt to do several times during the day. Just make sure it is always 10-15 minutes, less isn't effective, and more could cause muscle damage.

8. Diet:

This section is huge and will probably need a seperate article later but for now I will just hit the high points. The most important part of the proper diet is drinking tons of water. Dehydration is one of the leading causes of injuries. If you are cramping at all when you run it is probably because of dehydration or lack of potassium. Potassium is also important so be sure to eat plenty of fruits. Gatorade is also a great source of potassium and it hydrates at the same time.

Iron is another important part of the runner's diet (especially the women) but unfortunately it isn't the easiest thing to work into your normal eating habits so I usually just take an iron supplement at night before I go to bed. Iron defeciency is really dangerous so make sure you are getting enough iron. If you have ever had a stress fracture in the past, or even if you haven't, calcium is and important part of your diet and come cold season, be sure you are getting enough vitamin C. If you have a hard time getting any of these vitamins and minerals into your diet it is pretty easy to find cheap supplements at a walgreens or krogers. A couple things to avoid in your diet are artificial sugars and partially hydrogenated oils.