9 Tips for Injury Prevention

Injury prevention is critical if you want to improve your running. You cannot become a better runner if you are constantly being sidelined with injuries. Keep injury free so you can keep running and make it to the finish line every time!

Try these 9 Tips for Running
Injury Prevention

1. Listen to your body and get to know your limits. 

Plan your training schedule and increase your mileage gradually. Most experts suggest a maximum increase of 10 percent each week with an occasional easy week, usually once a month. This increase may be too much for you. Track your mileage, so you will know how much is too much for you. Pay attention to how your body feels after each increase. Sometimes a 3-5 percent weekly increase is better for some runners to remain injury free.

Don't ignore persistent pain. If you feel pain, take a few days off from running to give your body a rest and then ease back into it. If you still feel pain, take more time off and seek the advice of a professional. Positive affirmations can help you overcome and prevent injuries. Try the 10 Most Powerful Affirmations for Runners.

2. Improve your running form. Most experts now agree that having a short stride, a forefoot strike and a lean from the ankles are conducive to injury free running. Also, moving your arms is important for a relaxed, efficient running form.

3. Cross-train - for injury prevention and to improve muscle balance. Try swimming, deep-water running, cycling, rowing and other low-impact workouts. If you have an existing injury, ensure you choose a workout that doesn't aggravate your condition.

4. Do strength training. Pay particular attention to the hip area as weakness in the hips often cause problems in other areas, such as the knees and the ankles. It is also important to strengthen your feet and develop your foot muscles. You need strong feet to support your body and to maintain a strong, controlled running posture.

Begin by balancing on one foot for 30 seconds and then the other with your hands on your hips. Try to keep the inside ball, outside ball and heel in contact with the floor constantly. As this becomes easier, gradually increase the time until you can do it for 2 minutes. When you can stand on each foot easily for 2 minutes, try balancing on your forefoot.

This exercise will help you become more aware of how your foot lands while running and help you correct any inefficiencies in your posture. Over time, the increased strength and sensitivity in your feet will affect and strengthen the muscles in your legs. Yamuna Foot Savers can really help with exercising and strengthening your feet.

9 Tips for Injury Prevention

5. Try to run on level surfaces.

This is especially important if you are prone to injuries on one side of your body. Road camber can cause leg-length discrepancy and over-use on one side of your body. Run as much as possible on trails, tracks, sidewalks or treadmills. Running on trails can be particularly helpful in developing your stabilizer muscles that you don't normally use during road running.

6. Limit tough workouts.

For example: races and speed work. If you are prone to injuries, it is best not to push your body too hard by doing too many tough workouts too often. If you are doing races on the weekends and interval training during the week, you are probably pushing your body to the extreme. Unless you are a serious competitor, limit your race participation and do most of your speed work at tempo pace to prevent injuries. This free running pace calculator will help you manage your pace for various distances--not just for races!

7. Stretch.

If you feel tight in certain areas after you run, stretch these areas. Areas that most runners have problems with and need to stretch are the hamstrings, hip flexors, calves, and the IT band. Learn how to give yourself a myofascial release or self-massage by learning How to Use a Foam Roller.


8. Run backwards.

Yes, indeed, backwards running helps maintain muscle balance. It is a funky way to improve muscle imbalance and build strength as you are reversing all the movements of normal running. It is also a great way to improve posture as you run with a more erect posture.

9. Buy the right shoe for your feet.

Wearing the right shoe is a significant aspect of injury prevention. Find the best running shoes for your stride or minimalist running shoes may be what you need to reduce or prevent injuries. There are many options to choose from including not wearing any shoes at all—Barefoot Running. Experiment with what feels right for you. 

So what's your best injury prevention tip? Please share in the comments below!

More on Injury Prevention

Back to top of 9 Tips for Injury Prevention

Return to How to Prevent Running Injuries



FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases. Learn more.


Comments! Questions?

Don’t see the comments box below? Log in to your Facebook account, give FB cookie consent if requested, then return to this page and refresh it.

Have your say about what you just read! Leave me a comment or question in the box below.

If you like this page, please share it below or add your comments.



Solo Build It!

Recent Articles

  1. How to Avoid a Stress Fracture Injury!

    May 10, 22 06:53 AM


    How to avoid a stress fracture injury and what to do if you have one. It needs to be identified quickly so you can get back running sooner.

    Read More

  2. Happy to be running on a holiday resort again!

    Apr 27, 22 07:26 AM


    It was interesting to be running in Sharm El Sheikh again after the pandemic. The resorts are beautiful here but signs of economic depression caused by the pandemic and airport security concerns prio…

    Read More

  3. Got black toenails from running?

    Apr 19, 22 11:03 AM


    Got Black Toenails from Running? Learn how to treat and prevent them!

    Read More

  4. Make Your Own Natural Race Fuel

    Apr 05, 22 11:41 AM


    As runners we need to fuel our bodies with energy boosting foods and fortifying drinks to keep us going strong and properly hydrated. Natural race fuel is a healthier and cheaper solution to provide…

    Read More

  5. How to Overcome Tiredness While Running

    Mar 27, 22 12:51 PM


    Has this ever happened to you? You have just started running and you realize that you feel really tired. Your body just doesn't want to move. You feel heavy, running feels very difficult and you don…

    Read More

  6. Use Quantum Physics to Run Injury Free!

    Mar 23, 22 01:22 PM


    Discoveries in quantum physics can be used to help us create a more desirable reality including running injury free. Find out how.

    Read More

  7. The Best Online Running Training Camp!

    Mar 11, 22 02:12 PM


    What if you could run without fighting your body or feeling hobbled by pain? Imagine instead that when you run your body feels smooth, flowing, and free of unwanted tension. And imagine a way of runn…

    Read More

  8. Use Active Isolated Stretching to prevent running injuries!

    Mar 09, 22 10:28 AM


    Are your stretches dynamic or static? Active Isolated Stretching promotes dynamic stretching when the muscle is relaxed rather than contracted. Evidence indicates that only a relaxed muscle can be st…

    Read More

  9. The Core Action Program for Runners and Triathletes

    Feb 27, 22 12:13 PM


    The Core Action Program for Runners and Triathletes helps you master the fundamentals of comfortable, healthy, efficient natural running form. This program is for runners who want to learn to run hea…

    Read More

  10. Running in Puerto Vallarta

    Feb 22, 22 10:08 AM

    Running in Puerto Vallarta and Boca de Tomatlan can be challenging. This is where I ran while on vacation.

    Read More