Here are some easy ways to stay injury-free while you run.

Running is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity. You don't need fancy equipment or a gym membership to participate and it's a great way to de-stress while also getting your heart pumping. But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast.

Some of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur.

The good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs:

1. Don't skip the warm-up. Before you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run.
2. Wear the right shoes. Your shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style.
3. Run on the right surfaces. Running on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance.
4. Don't do too much too soon. It's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time.
5. Mix it up. Running every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk.
6. Stretch after you run. After a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly.
7. Listen to your body. If you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one.

Running should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt.

Sports Medicine at Guthrie

When an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of sports medicine caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible.
Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition.

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