running injury prevention

Are you an avid runner eagerly anticipating the arrival of outdoor weather? Are you concerned about potential injuries hindering your progress? As a dedicated runner, you understand the immense benefits and energy running brings to your life.

We will share the top 4 tips to help you avoid running injuries and keep you on the road or trail.

Tip 1: Prioritize a Proper Warmup

To transition your body from a resting state to an active running state, a thorough warmup is crucial. Begin with gentle foam rolling exercises to loosen up your hips and legs. Subsequently, progress to running stride and bounding box exercises, as they effectively warm up the muscles and prepare your body for the demands of running.

Tip 2: Monitor Your Training Load

Tracking your training mileage and time is essential to prevent overloading your body. When increasing your training, avoid making more than a 30% jump in either time or distance each week. Research suggests that an ideal weekly increase falls within the range of 10 to 15%. By allowing sufficient time for gradual distance increment, you reduce the risk of injuries by the time your race day arrives.

Tip 3: Focus on Leg Speed and Cadence

One of the most significant factors influencing injury prevention in runners is leg speed or cadence. Aim for a cadence of 160 to 180 strides per minute, promoting a midfoot strike rather than an overstriding heel strike. Overstriding places excessive stress on your body with each step. If you wear a smart watch, check your settings to determine your average cadence. 

Otherwise, follow these steps to calculate your cadence:

  • Find a treadmill and set a comfortable incline of 1 to 3% to simulate outdoor running.
  • Run at your natural pace for a minute or two.
  • Count the number of times one foot strikes the treadmill in 30 seconds.
  • Multiply that count by four to estimate your beats per minute (bpm).
  • A healthy cadence typically falls between 140 and 180 bpm.

To increase your cadence, aim for a 5 to 10% increment above your natural running pace. Use a metronome app to assist you in training at your desired cadence.

Tip 4: Regularly Replace Your Running Shoes

Don't underestimate the importance of proper footwear in preventing injuries. Plan to replace your running shoes every 200 to 300 miles, depending on your comfort level and any increase in soreness you may experience. Fortunately, the Tri-Cities area offers exceptional shoe stores like Runners Athletic Company, where you can find the perfect pair of kicks to support your running endeavors.

By following these four expert tips, you can significantly reduce the likelihood of running-related injuries and maximize your performance. Prioritize a comprehensive warmup routine, monitor your training load, focus on optimal leg speed and cadence, and ensure you have suitable running shoes. Embrace the joys of running while taking proactive measures to protect your body. Now, lace up your shoes and hit the trails with confidence!



Ashley  Jordan

Ashley Jordan


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