Injury prevention for runners

Jan. 26, 2016

The majority of running injuries result from errors people make in their preparation, recovery, or technique. Learn about injury prevention for runners from UCHealth Physical Therapist, Lindsay Krause.

  1. Know your limits: Our bodies need to recover between workouts. Rushing your recovery can break down your body, preventing improvements. Let your body’s aches, soreness, and pain guide you in your training routine.
  2. Increase mileage gradually: Use a 10 percent rule to increase your distance per week.
  3. Pre and post-workout stretching: Use dynamic stretching prior to your run and static stretching after running. Dynamic stretching prepares your body to move with agility, strength, and balance. Before your run, complete Lindsay’s 10 minute warm-up routine, which she demonstrates in this video. Static stretching after your workout is important as it returns your body to a resting state and improves its mobility.
  4. Buy proper shoes: Try on several types of running shoes and test them out on a hard surface by performing movements that represent your sports activity. Most specialty running stores will observe and evaluate your gait for free, allowing them to select the perfect shoe for your individual running stride. Running shoes have a lifespan of 300 to 500 miles, so be sure to replace them after this mileage even if they seem to be in good shape.

The proper preparation, equipment, and technique will make all the difference in keeping you safe and healthy wherever your feet may take you.

About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.