5 Things Runners Can Do to Prevent Injury

It’s likely the number one thing we’re all trying to avoid in our exercise regimen: injury. It has the capacity to derail any kind of effective exercise routine we’ve created, hinder any progress we’ve made and just make us downright frustrated. So, how can we avoid it? Here are 5 things runners can do to help prevent injury and continue running strong.

1. Warm Up: A 5-10 minute dynamic warm up will do a few important things for your body pre-run that will help to prevent injury: start to raise your body temperature, start pumping blood, oxygen and nutrients to your muscles and prepare your body for the work you’re about to do (think of exercises that would mimic the movements you’d do during a run like lunges, squats and leg swings). 

2. Foam Roll: A form of self massage, foam rolling is a great way to tend to sore muscles. During exercise our muscles are constantly being broken down and after they are working to repair that break down. Foam rolling can help release tension in the muscles as they recover which can have a positive impact on our muscle soreness, range of motion and performance. If you’re looking for a good foam roller, this basic version works great and this is a great plus up option.

3. Strengthen the Core: Strong core muscles are important for everyone, but especially important for runners. A weak core means your body doesn’t have a stable base which leaves the various segments of your body (think head, arms and legs) unable to function effectively together. This is a perfect recipe for early fatigue and a potential injury.

4. Add Strength and Mobility Training: Ok, so this may be a piggyback off of that last point, but a lack of strength training is the most common mistake I see new runners make. You may be able to function for a while without a solid plan, but by including strength and mobility training from the start, you’ll be setting your body up to prevent injury, run longer and run happier.

   Hot tip! If you’re looking for some core work combined with strength training AND running, check out The Running Remix. I’ve collaborated with The Pilates Party to create a program that incorporates strength training, Pilates and accountability to set you up for a lifetime of feeling confident in your body.

5. Take Rest Days: If a lack of strength training is the number one mistake I see runners make, not taking rest days is a very close second. Recovery days should not be considered optional but viewed as part of the training plan. They help your muscle fibers heal, which makes you a stronger runner and helps you to avoid injury. Plus, overworked muscles that never heal are less likely to support continued work which means they’ll eventually farm that work out to the muscles that shouldn’t be taking center stage, setting you right up for the path to injury.