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.



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 posture 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

Our Running Form Template Can Help You Run More Efficiently!

Instant download!

* indicates required

I promise to keep your email address secure and use it only to send you my newsletter. You can unsubscribe at any time!


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



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


Recent Articles

  1. Get motivated to run!

    Nov 24, 22 10:11 AM

    Motivated for running

    We all want to stay motivated for running as we know how powerful it is. Motivation is a powerful driving force that cannot be deterred and when we are truly motivated, there is no obstacle that can…

    Read More

  2. Do you need waterproof running shoes?

    Nov 13, 22 11:03 AM

    Waterproof shoes

    I want to my feet to be warm and dry when winter running but buying waterproof running shoes is not the only option. Find out what else you can do to stay dry and warm this winter while running.

    Read More

  3. End Running Pain Now!

    Nov 09, 22 08:56 AM

    Stop Pain

    End Your Running Pain NOW! Accomplish your running goals without injury. This mind-altering program is for runners who never want to suffer from another injury.

    Read More

  4. What is Runner's Knee?

    Oct 31, 22 11:52 AM

    Runners Knee

    Runner’s knee is a painful knee injury that accounts for 27 percent of all running related injuries. Find out how to speed recovery and prevent it from re-occurring.

    Read More

  5. Decide How You Will Deal With Running Pain!

    Oct 28, 22 08:03 AM

    Running Pain

    Choose how you deal with running pain and avoid injuries! We can help stop injuries from developing when we choose a different response to pain, which can also help us develop a coping strategy for a…

    Read More

  6. What is IT Band Syndrome and how do we prevent it?

    Oct 05, 22 08:15 AM

    IT Band Syndrome

    When you have this condition, you will experience pain on the outside of the knee while running. The pain is usually sporadic—appearing on some runs and not on others. Find out the causes of ITBS, wh…

    Read More

  7. Affirmations Help Runners Achieve Their Goals!

    Oct 02, 22 08:10 AM

    Affirmations Work

    Affirmations are powerful and can work for everyone but they must be done properly. When they don't work, we must find the reason and correct it.

    Read More

  8. How to Relax While Running

    Sep 14, 22 07:07 AM

    How to relax

    Relaxing your body will improve running performance. Tension promotes injuries, draws energy from our bodies, and prevents us from running our best. A relaxed body uses less effort and thus can run f…

    Read More

  9. Finally - a cure for hiccups!

    Aug 30, 22 12:40 PM

    HiccAway

    Do you or someone in your family suffer from troublesome hiccups? HiccAway is a drug free, reusable natural cure for hiccups. Works instantly with water!

    Read More

  10. 5 Reasons Runners Need to Meditate!

    Aug 30, 22 04:39 AM

    Meditate

    Meditation improves our health but it also improves running in numerous ways. Find out why runners need to meditate and how you can start your meditation practice today.

    Read More