10 tips to avoid running injuries

Injuries among runners are common, as statistics and surveys show. According to the American Academy of Physical Medicine & Rehabilitation, approximately 70% of runners will injure themselves at some point in their running lives. According to the 2017 National Runner Survey by Running USA, the most recent survey shows that 75% of respondents reported having suffered a running-related injury in the past 12 months. Of these, 50% had to suspend their training for a period of more than 4 days.

The most common injuries among runners range from blisters, knee injuries, hip injuries, plantar fasciitis and several others.

So here is a list of 10 tips that will help you avoid running injuries.

10 tips to avoid running injuries

1. Stretch before and after your run
2. Progress at your own pace. Be careful of "too much"; that is, running too fast, running too many kilometers
3. Finish your run with a short walk, avoid sprints at the end of your run
4. Don’t run every day, opt for rest days
5. Run on flat surfaces, avoid sudden changes in your running surfaces
6. Shorten your stride
7. Do strengthening exercises on rest days
8. Wear the right running shoes
9. Wear compression garments for their support and benefits during exercise and for their post-race recovery effect. Compression garments are designed to help improve performance and reduce recovery time. They improve blood circulation to provide more efficient blood return to filter toxins released by the muscles during exercise (lactic acid) and provide better oxygenation to the muscles.
10. Hydrate, eat and sleep enough

Have a good race!

Sources: 2017 National Runner Survey and Running USA
American Academy of Physical Medicine & Rehabilitation