Tips to Prevent Injuries That Every Runner Should Know



Running is one of the best forms of exercise there is. It gives you a fantastic aerobic workout, reduces stress, and it’s simple enough that anyone can do it no matter what stage of their fitness journey they are at. And the best part is, it’s free! Going for a run doesn’t necessitate any fancy equipment at all. As long as you have a comfortable pair of trainers, you can simply hit the road and off you go.

But if you are running consistently or increasing your mileage, you need to be careful to avoid injury. Pounding the pavement can put pressure on your joints, and it’s very easy to wind up with ailments like tendonitis, shin splints, muscle strains, or inflamed knees. These issues can be incredibly uncomfortable and put you out of action for a long time.

So what can you do to avoid injury when running? Here are four tips to get you started.

Incorporate strength training

Running shouldn’t be your only form of exercise. Adding strength training to your regime not only adds some variety to break it up, it also helps reduce your risk of injury. Stronger muscles protect your body against impact, as well as improving your form and consistency. Your legs, glutes, and core are the most critical areas to work on, but a regular full body workout is good for overall strength. There are plenty of free strength training videos to be found online if you need inspiration.

Don’t overdo it

One of the worst things you can do as a runner is to overdo it. Your training volume needs to be manageable and well within your abilities. If you are feeling fatigued or in pain, you should consider easing up or taking a break for a while. You can regain your fitness but if you severely damage your body, there’s no guarantee you will be able to fully recover. Incorporate rest days into your training plan, as these give your muscles a chance to heal and rebuild. Once you get back to running, you will feel a lot better and stronger for it. If you do get an injury, you have to make sure that you take it slowly and listen to medical advice. You are not able to do what you normally can, so being mindful of every day things will help you heal faster. For instance, your diet could be affecting your recovery. There are foods that affect tendonitis, for instance, which you should be aware of if you are trying to heal from an injury like this. Don't think that it will heal if you go about your day normally, always factor in the 'every day'.

Deal with issues right away

It’s normal for people who run a lot to experience the odd niggle or pain. More often than not, this will be a minor issue that will improve over time. But that doesn’t mean you should ignore it. Trying to power through an injury will almost certainly make the problem worse and could cause irreparable damage. Whenever you have a sensation that isn’t right, try to deal with it. That means sorting out your blisters or putting kinesiology tape on your inflamed areas. If you’re not sure how to tape a knee, see technique here. Having an awareness of your body and knowledge of how to treat injuries will help you remain in fighting form.


Stretching is crucial after any form of exercise. It helps your muscles recover while also improving your mobility and form. Those who stretch regularly are much less prone to injury than runners who don’t.

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