Running is one of the fastest-growing sports in the nation, with more than 40 million people taking to the open road. Running may seem like an easy sport to take on. But to run consistently and injury-free can be challenging.

Unfortunately, 60 percent to 65 percent of runners will be injured in a given year. Risk factors for injury include having fewer than three years’ experience and running more than 40 miles per week.

Before getting started, consider these strategies to stay off the injured list:

Wear the right shoes

Getting a good running shoe for your foot and gait is an important part of injury prevention. Go to a sporting goods or running shoe store and work with a shoe expert to find the right pair for your foot.

Take your old shoes to the store so the experts there can help find the appropriate running shoe for you.

If you wear orthotics or shoe inserts, try the shoes on with the insert. You will need to replace your shoes every four to six months, depending on how much you run.

Plan and record

Whether you are running just to get in shape or have a goal of doing a 5k or local race, keep track of how many miles you are going and how you feel.

A log of your time or miles and how you feel during and after each run is very useful in identifying problems and motivating you to get better.

When you first start, avoid running on consecutive days. The days of rest from running allow your body to recover.

Be careful about increasing your running mileage too quickly. Many injuries come from a sudden increase in miles or intensity, such as with hill runs or going faster.


Cross-train with weights or low-impact activities to build strength in your running muscles.

If you are hoping to run a 5k, you should build to a base of 15 miles per week for most weeks. There are many training groups and online programs to assist you with determining how much to run and when.

Understand aches and pains

If you have aches and pains at first, do not give up.

Often just a subtle weakness or a slight issue with your posture can alter your gait and cause nagging and recurrent pains. Fifty percent of running injuries will happen in an area where there has been a previous injury.

Running is a rewarding sport, but it takes time to get your body to feel like you are a runner.

If despite good training habits, you repeatedly experience injuries or reinjury, consider seeing a running specialist to evaluate your injury and analyze your running gait.


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