Running Tips to Help you Run Injury Free

Good running tips can help prevent running injuries. Developing a running injury can be devastating to a runner. It can result in months of  rest, rehabilitation, doing cross training activities and carefully easing back to running. 

Don't let an injury keep you from doing the activity you love most. Check out the following running tips to help you run injury free.

Amazon Outlet


Over-training - Most running injuries are a result of pushing our bodies too much too fast. Beginners should only run every other day. Rest days are important for recovery and you should take two rest days each week.

Listen to your body. If you feel too tired to run, don't run. Sometimes other factors rather than training can affect our energy levels, i.e. stressful job, family issues, etc.

It is not the end of the world or the end of your training if you miss a scheduled run. There will be many more days that you will feel fantastic and will experience a totally enjoyable run.

Running Tips


Hill Training - Use hill training programs to develop your strength, speed and endurance. Hill training is low impact with minimal risk of injury as long as you follow a program and run them properly as explained here: Hill Training. It is a quick and easy way to improve your running performance. 

Downhill Running - Running down hills can be fun because it feels so easy but it can cause a lot of damage if you do too much without proper training. It is important to learn how to run down hills properly not only to prevent serious long term damage but for the great benefits downhill running offers. 

Improve Your Breathing While Running - How you breathe while running can make all in the difference in how you feel during and after running. Improving your breathing is probably one of the most important and effective running tips that you can implement, but many runners ignore it.

Shallow upper chest breathing can cause your shoulders to feel tense and you will not be providing your body with the oxygen it needs to run properly. Deep breathing using your diaphragm will help provide a proper oxygen exchange and an efficient supply of energy for running. Read more about Breathing While Running.

Wear toe socks - to prevent blisters and nail cuts. If you often get blisters while running, toe socks could be the solution for you. Many runners also suffer from painful nail cuts when running. Toes often get pressed together when running and one toenail cuts into the side of another toe. If you get these cuts frequently, you will know how painful they can be and that toe socks can help.

Correct Running Form - Incorrect running form is often the cause of many running injuries. If your body is not in proper alignment, it will create stress on your body in a particular area. With repeated misalignment, this area will most likely suffer an overuse injury. Check your running form to ensure injury free running. If you are a barefoot runner, check out barefoot running form.

Correct Running Shoes - Are you an overpronator, underpronator or a neutral pronator? Not sure? Have your feet examined by a shoe expert or check out Best Running Shoes to help your determine your foot category.

Walk breaks - Develop a regular run/walk schedule that works for you. Walk breaks give your fatigued muscles an opportunity to recover. You will be able to run longer and you will feel better.

Follow a training program - Make sure that you are following a training program that has been developed and tested by professionals. Don't just run haphazardly from one workout to another. Without a plan, you are less likely to reach your goals and more likely to develop running injuries. Try a free training programs with Hal Higdon. He offers various distances at various skill levels.  

Use a Pace Calculator - A Running Pace Calculator will help  you keep your pace even, especially during races when you are tempted to start out fast. You are less likely to get injured if you keep an even pace during your race. 


Hydration - It is important for your body to be well-hydrated, especially on those longer runs. Be sure to drink about two litres of water the day before your long run and drink regularly during the run. When you are thirsty, it is already too late.

Have you tried coconut water for hydration? It is a healthy alternative to sports drinks and it has many other health benefits that you probably did not know. 

Stretching - Many runners do not stretch before running. They prefer to start running slowly and gradually pick up the pace rather than stretch to warm-up. However, many runners like stretching after running. It can help relieve muscle tightness as it flushes the build-up of lactic acid that has occurred while running.

Sometimes after running you may feel like having a deep tissue massage to relieve and relax your tight muscles. Learn how to use a foam roller to give yourself a self-myofascial release or self-massage at your convenience.

More Running Tips

Want more running tips? You may be interested in these other articles:

9 Tips for Injury Prevention 

Race Day Tips to improve your race day experience

Do you Nose Breath while Running?

Do You Have A Great Running Tip to Prevent Injuries?

Share it with your fellow runners! It's easy - just enter the title of your tip to begin....

Read Other Great Running Tips!

Click below to see great running tips from other runners...

To Make Running Easy and Fun 
I think the best way to stay injury free is to make running feel as easy as possible. I intend to improve my running form and my breathing to promote the …

Don't Ignore Pain 
If you feel pain while running, you should stop and listen to your body. Do this test to be sure. If the pain doesn't go away after 10 minutes of running, …

Always maintain your running form 
When we get tired or become too warm, we often ignore our running form and we can easily become injured. This is when we most need to focus on our proper …

Click here to write your own.

Back to top of Running Tips

Back to Running Injury Free



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

NEW FEATURE - DISQUS COMMENTS!

Be the first to comment.
Login using Facebook, Twitter, Google or Disqus.

Loading Comments
#disqus_thread { min-height: 200px; }

Recent Articles

  1. Running in Beautiful Thailand

    Feb 02, 24 05:45 AM

    Running in Beautiful Thailand

    I loved running in Koh Tao, Hua Hin and Cha-Am and each place offered its own unique running experience. I enjoyed having the opportunity to experience tasty food, beautiful scenery and the warm clim…

    Read More

  2. Josh Kerr's World Champion Success Secrets

    Dec 20, 23 11:48 AM

    Josh Kerr World Champion Success

    Josh Kerr was considered the underdog going into the 2023 World Athletics Championship, so after his win, millions were left wondering how he did it. What is the secret to his success?

    Read More

  3. Stunning Running in Dubai

    Dec 04, 23 01:55 PM

    Running in Dubai

    Despite its dry climate, there are unique, spectacular places to run in Dubai! Whenever travelling to this exciting place, whether for business or pleasure, be sure to pack your running shoes.

    Read More

  4. Excited to launch the #PRPocket !!!

    Nov 30, 23 06:50 AM

    Product Launch
    The #PRPocket is the most comfortable and discreet way to carry your phone while running.

    Read More

  5. Improve your posture instantly!

    Oct 27, 23 07:01 AM

    Improve our posture instantly

    Maintaining a proper running form is a crucial element that can significantly affect our running economy, our ability to avoid injuries, how we feel while running, and our overall health. Without goo…

    Read More

  6. Are you tired of bulky and uncomfortable phone carriers while running?

    Oct 20, 23 01:41 PM

    Best Phone Carrier for Running

    The #PRPocket is the solution you've been seeking. It’s the most comfortable and discreet way to carry your phone while running.

    Read More

  7. What's the real reason runners get injured?

    Oct 03, 23 02:11 PM

    Runners get injured

    Surely it can't just be from over-training or weak bodies. Is this scenario familiar to you? What is the real reason runners get injured so often and what can we do to change it?

    Read More

  8. 5 Ways Mindfulness Can Enhance Your Running

    Aug 25, 23 10:31 AM

    Enhance Your Running

    Discover how mindfulness can enhance your running experience. Elevate your focus and running performance with this transformative technique.

    Read More

  9. How to Enjoy Runner's High More Often

    Jul 16, 23 10:12 AM

    Enjoy Runners High More Often

    Unlock the secret to experiencing runners high more often with our tips. Elevate your runs to new heights and embrace the joy of running

    Read More

  10. How to Change Limiting Beliefs

    Jun 28, 23 12:47 PM

    Change Limiting Beliefs

    Do you have a limiting belief that is contributing to your running injuries and preventing you from achieving your full potential?

    Read More