Most runners suffer from injuries related to their sport at one time or another.
However many of these injuries could easily be prevented by being aware of the causes and by taking the precautions outlined below.
The main causes of running injuries are: ** Overuse from training too hard ** Biomechanical problems in our running stride ** Running in worn out shoes ** Running too hard on hills ** Failure to recognize early symptoms Lets look at each one in more detail.
Training too hard This is one of the most common reasons that runners (beginners and experienced alike) get injured.
You have to find a level of training that works for you personally.
For example, if you go out with the local running club but feel you are struggling to keep up with the other runners, it's best to pull back and go at your own pace until you are stronger.
If you are following a training program, increase your total weekly mileage slowly by 10% each week.
Increasing your mileage too rapidly is another very common cause of injuries.
Foot strike Problems Very few of us have a perfectly balanced stride when we run.
We tend to roll the foot either too much inwards (Called over-pronation) or not enough (under-pronation).
Over-pronators are usually more likely to suffer an injury.
If you are in this category you need to be wearing motion control running shoes.
Visit your local running store for more information and advice about the right shoe for you.
Worn Out Shoes In spite of the relatively high price we pay for a pair of running shoes they don't last long as we think they should.
The recommended mileage before replacing them is 500 miles or less.
If you ran on average 20 miles per week this means you'd need a new pair every six months.
However a lot depends on other factors like your weight and the running terrain.
If you are fairly light like me (145 lbs, 5'9") and you run on trails most of the time then you may extend the life of your shoes somewhat.
It's important though to check the age and wear and tear of your shoes.
If you have any doubts - get a new pair! Hill Work Running hills is a great way to get in shape.
It's also a great way to get injured! You have to be well prepared and strong before you undertake a lot of hill running.
If you go too hard uphill without doing the necessary training you can suffer from Achilles heel problems or sore hamstrings.
Running downhill is just as bad, your knees take a pounding and your quadriceps are often sore the day after.
A good way to help prepare for running hills is to do strength training for your legs at the gym.
Leg curls will firm up your quads, which help a lot for both uphill and downhill running Early Warnings Your body doesn't normally go from healthy to injured overnight.
It's up to you to monitor the various aches and pains you feel while you are running, or the day after.
Most of the time this will not amount to anything and your body will recover normally.
If you notice a slight pain that has happened before or it comes and goes, this is something you should look after before it gets worse.
Apply an ice pack to the affected muscle after your run.
You can also ease back on your running pace for a while and introduce walking breaks during your run.
Many injuries can be prevented by following these simple techniques.
If you track your progress in a daily running log, you should note the date when you purchase new shoes.
Also write in any discomfort you experience on your runs, so you have a record to look back on.
This can help a lot if you are trying to find out when a specific injury might have appeared.
See the link below for a good running log source.