Injury prevention for runners: A 5-tip checklist




Running is a high-impact aerobic activity that asks a lot from your body, so we’ve taken a look at some of the most common running injuries that could sideline your training goals and how to prevent them. Check out this handy checklist you can use to set up an ideal running program that covers the bases of injury prevention for runners.


Checklist item 1: Start with a baseline


The scale, tape, and timer can provide some insight depending on your goals, but there’s nothing better for tracking fitness progress than a Fit3D Body Scan. It only takes a few minutes to complete a 3D scan and get all your stats: BSR, BMR, body fat percentage, and core circumference measurements.


Already an Etage Athletic personal training client? You get a Fit3D session as part of your training package.


Checklist item 2: Incorporate some weight-bearing exercise


Some of the predominant running injuries that can take you out of the races for months are related to bone strength and joint strength. Adding a smart lifting regimen to your running training is going to help strengthen bones and joints and aid injury prevention for runners. If you’re not sure how to start, sign up for personal training (and your Fit3D Body Scan) and get some expert advice.

Checklist item 3: Always warm up and cool down


It’s hard to take the time to warm up your muscles and joints when you just want to hit the track or trail, but painful muscle injuries like hamstring strains can be avoided if you’ll just ease into every run with a warm-up. At the same time, cooling down can be as simple as walking a quarter of a mile at the end of your run and doing some light stretches and foam rolling. Just 15 minutes of cool-down and a great recovery plan can save you the heartache of not being able to run at all, so think of that time as an investment in healthy muscles.


Checklist item 4: Wear the right shoes and insoles


Running shoes and orthotics are purpose-made for the surfaces on which you’ll be running. Trail running shoes offer more protection and grip than regular running shoes, and inserts can be customized for your foot and the way it strikes the ground when you run. It’s worth the time and expense to visit a custom orthotics specialist so they can assess your gait and foot strike and recommend specific shoes and insoles to protect your feet and legs from taking a beating while running.


Checklist item 5: Don’t push through any pain


You’re dedicated to finishing your workout, and we get that. But the worst thing you can do when you experience pain is to push through it thinking it will go away. The body sends pain signals as a warning that something has gone wrong, so listen to those messages and take it easy when you have pain. You won’t win any races if you ignore it and create a bigger issue by continuing to run.


Injury prevention for runners who work smarter


Run smart using these tips and more running tips from the experts, and you’ll be able to take care of your body and run better, faster, and for many years to come. As always, if you have questions about how to structure a running training program that can help prevent injuries, reach out to our personal trainers for expert guidance. Happy trails!

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