How to Prevent Injuries When Running

Running is a cardio training exercise per excellence. Not only it’ll help get into the best shape of your life, running sheds more weight than other training regimes, makes you look younger, fights off diseases. The full list of the reasons why running is so valuable goes beyond this article scope.

Nevertheless, running is not a 100 percent safe activity. The high impact nature of this sport can lead to a plethora of discomforts and injuries. However, the activity of running is not to blame; the way that most people go about this sport is crucial for staying in the injury-free zone.

Therefore, if you’re looking to get the most out of each training session, while steering clear of injuries and setbacks, here are 3 preventative training guidelines that can help.

Get the Right Shoes

Proper running shoes are a valuable component to any injury-free training program. Many runners make the mistake of picking the wrong shoe for the job only to regret it later on. A bad shoe can cause discomfort and lead to serious foot problems.

As a result, make sure that you’re running in the right pair. Your shoes must be a good fit, not too wide, not too tight. If that isn’t the case, then head to your local sportswear store and ask for advice. Usually, the salespersons there can help you pick the right sole-mates for you. Just keep this mind: the priced shoe is not the always the best shoe.

Work On Good Form

When it comes to running, developing good form mechanics is critical for performance and injury-free training. Sadly enough, most runners, beginners or not, make the assumption that proper form should only concern competitive runners. This is wrong. Opting for a bad form is the recipe for disaster. Expect discomfort, pain, premature fatigue and a myriad of injuries such runner’s knee and Achilles tendonitis if you opt for this approach.

Instead work on developing good running form by sticking to the following guidelines:

  • Keep relaxing your body throughout the training session. Tension only causes discomfort and energy waste.
  • Instead of landing on the heels or the toes, aim to land more on the fore-foot. Heel striking is form flaw which lead to inefficient running and serious injuries such as runners knee and back pain.
  • Keep your head slightly tilted forward, eyes gazing 20 feet ahead.
  • Keep your elbow bent at 90 degrees. Don’t hold your hands way up to the chest, instead keep them at waist level.
  • Keep your posture erect, straight and relaxed at all times.

End With a Cool-down

Ending the training session with a proper cool down is the ideal strategy for speeding up recovery and warding off soreness and injuries afterwards. A decent cool-down helps you to get your breathing and heart rate under control. Stopping on the spot will leave you feeling lightheaded, dizzy, or woozy.

Therefore, make sure to end your workouts with a decent cool-down. Reduce your running pace into an effortless jog, breathe deeply and stretch gently. Make sure to stretch your lower back, groin area, hamstrings, quadriceps and calves. Hold every stretch for no more than 30-seconds and breathe in deeply into each pose to release any build-up tension or un-easiness.

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.

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Contributing Author

This post was written by contributing author at Hive Health Media. If you would like to write for us about health, fitness, or blogging topics, click here.

One thought on “How to Prevent Injuries When Running

  • April 18, 2013 at 2:53 am

    I like your guidelines of how to prevent from running injuries. This is very important information for those people who used to go for a walk.


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