How Do I Start Running Without Getting Injured?

As the weather gets nicer and our patients get back to running or start running for the first time, many ask the best ways to prevent an injury. We love this question because we want everyone to be able to do what they love to do.

Depending on what research you read, anywhere from ~25-75% experience a running injury. That is far too many, but it doesn’t have to be that way! This week, RPIpro Morgan Weinzapfel explains five simple ways to make you more resilient as a runner.

1. Check your stride. Taking shorter strides can improve your heart rate and oxygen consumption, making running funner and faster! It also decreases your chance of getting those dreaded shin splints.

2. Increase your mileage slowly. This is one of the keys to not getting injured and being able to run long-term. Increase your mileage per week by no more than 10%, and keep your long runs below 30% of your weekly total.

3. Do other movements besides running. Take a yoga class, go rock climbing, or sign up for a strengthening class at the gym to give your body what it needs.

4. Find comfortable shoes. Don’t get too caught up in the latest and greatest footwear because things are constantly changing. Wear what feels best, and don’t worry about changing unless you think there is an issue.

5. Don’t skip the warm-up. We only have so much time in our day, so it is easy to want to skip the pre-workout. The warm-up allows your organs, brain, and muscles to prepare for what you’re about to do.

If you are starting to run or have experienced an injury in the past, we can help! Schedule your movement exam or running analysis and only take planned days off.

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