How to reduce your risk of running injuries

Increasing the amount of exercise or running that you undertake has its benefits. However, it can come with an increased risk of injury if not performed appropriately. Various factors which may increase your risk of injury are being overweight, increasing your running distance or intensity too much too soon or wearing inappropriate footwear. You may find changes to your running pace or how many steps you take each minute can affect injuries too. 

How to prevent running injuries 


  • Ensure you are drinking plenty of water prior to exercising. However, do not drink too much right before exercising as this may increase your chances of getting a stitch or stomach cramps. Proper nutrition is also crucial – eat healthy balanced meals to ensure you are providing your body with the correct running fuel.

Good running trainers 

  • Have a good pair of running trainers. Ensure that your running shoes fit your feet properly, support your foot arches well and are supportive around the ankle. It can be worthwhile visiting a running or sports shop such as Greaves Sports or Run 4 It as they can assess your running and give you the most appropriate shoes based on your running technique and foot placement.  

Warm up/Cool down 

Ensure that you spend enough time (roughly 10 minutes) warming up before your run. Perform some light aerobic exercise (marching on the spot, jumping jacks) and some light stretching. You can also warm up by walking at the beginning of your run. Once you have finished your run, ensure that you take the time to cool down, perform some light stretching and slow your heart rate down. 

Start Slow

  • If you are new to running, do not assume you can immediately run fast and longer distances. Instead, gradually ease into running, starting at a pace comfortable for yourself and begin with a shorter distance. There are also training programs online which can guide you if you are new to running. 

Don’t run every day of the week

  • Your body needs time to recover, if you don’t allow this to happen, you may increase your risk of an overuse injury.

Strength is key!

Research shows that strength training can reduce your risk of a running injury. If you are unsure what the best strengthening exercises are for running, Jennifer, one of our physiotherapists at Physioflexx is running a Pilates class for runners on the 20th May. This is a great opportunity to test your core strength and strengthen your muscles, as well as improve your breathing and help self-diagnose injuries.

For more information on our upcoming workshop follow this link- Workshops – Physioflexx Ayrshire Pilates for runners workshop

If you wish to sign up to our workshop please call our Administration team on 01560 483200 or book online at Book Online – Physioflexx Ayrshire

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