6 Simple Ways to Prevent Running Injuries

6 Simple Ways to Prevent Running Injuries

It isn't all too clear as to how many runners experience injuries. Some studies cite numbers as low as 19%, while others claim that around 79% of runners end up having to hit the couch and pop a painkiller at some stage. Either way, nobody ever really regrets a run. People who do so when they get injured usually have themselves to blame.

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This is because just about every injury can be prevented through strength, form, and a good pair of shoes. So, in order to keep reaping the many life-changing benefits of running, we need to ensure that we're using the right prevention tools and strategies. Here are six simple and effective ways to prevent running injuries.

Strength Training

Strength training reduces muscular fatigue that often leads to injuries and poor performance. A good strength training program will target all muscle groups, including your upper body, lower body, and trunk. Suitable exercises include bodyweight workouts, hill running, lifting and plyometrics.

Maintaining Flexibility

Stretching is absolutely essential for maintaining your flexibility, which in turn will go a long way in preventing strain and injuries. Dynamic stretching exercises such as cross body arm swings, skipping, high knee drills, and arm circles should be part of your pre-run routine. Be sure to target all of your joints and hold each position for 30 seconds.


You might already have a great pair of expensive running shoes, but not all of them are made alike. Running style and foot type play a major role in determining the type of shoes that are best suited for your feet. The wrong type of running shoe can result in abnormal pronation, which often leads to injuries.

Pronation is the inward rolling of your feet during the transition phase between when your foot strikes the ground and pushes off again. The degree of your pronation, along with the structure of your foot, will determine your foot type. A sportswear or running specialist will help you find the right shoe for your foot type.


Our muscles are 79% water, so it should come as no surprise that staying hydrated is important for injury prevention. Drink plenty of water before, during, and after exercise. Proper nutrition from a healthy, balanced diet is also important, keeping your muscles in peak condition and promoting faster healing.

Orthotic Inserts

Some runners naturally have poor foot biomechanics, which can lead to inefficiency and injuries. In addition to pronation, this includes your heel strike and foot arch flexibility. These problems can usually be solved through orthotic inserts. Consider seeing a professional who can analyse your gait and recommend the correct inserts for your feet.

Warm-up, Cool Down

Warm-ups and cool-downs help prevent lactic acid buildup in your muscles and eliminate soreness. Remember that the faster the run, the longer your warm-up should be. In other words, adjust the length of your warm-up according to the intensity of your run.


Proper use of these methods will go a long way in preventing costly injuries. Build a routine around these key methods and you'll quickly notice the benefits.