Running injuries are way too common. It seems that it is inevitable that you will get injured if you run consistently. This doesn't have to be the case. You have to be smart when you train, and follow three simple steps.
1. Run with good form. You will virtually guarantee yourself an injury if you run with poor form. How can you tell what good form is? Watch some videos on YouTube about proper running form. Do some research on the POSE running form or ChiRunning. Here are some basic tips. First of all, use your whole foot when you run. Don't strike the ground hard heel first. Land on your whole foot and try to keep it light. Don't "pound the pavement." Tap the ground lightly as you go. Second, run with good posture. Don't hunch over your shoulders. Keep your body erect. Running is basically a controlled fall. You should have a very slight lean forward, but not too much.
2. Don't run too much too soon. There is a simple rule for distance runners called the 10% rule. Every week your mileage shouldn't increase by more than 10% of the previous weeks mileage. You can also use this for the amount of time that you run. If you run 10 miles one week, the most you should run next week is 11 miles. If you run for a total of 200 minutes one week, your max the next week should be 220 minutes. When you deviate from this plan, you are putting too much stress on your body, and it won't be able to recover from the increased workload.
3. If you are sore somewhere, take care of it. My knees can get stiff and sore from time to time, so I ice religiously. Sometimes I ice my lower legs or knees even when they aren't sore. An ounce of prevention is worth a pound of cure as they say. I expect to be sore after certain workouts or races. The thing is, I make sure to address any nagging pain so it doesn't turn into an injury. Running will cause some general soreness. This means that you are gaining strength and endurance. Running shouldn't cause sharp pain. A sharp pain is usually a very strong indicator of an injury. Take care of your general soreness by stretching, icing, and not doing too much too soon. If you don't take care of yourself when you are sore, it will turn into a serious injury.
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I hope these three simple tips help you to run injury free. You can find tips on how to treat different Running Pain, what training programs to follow, and many more running tips at tips4running.com.
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