Whether you’re just starting your running journey or training for a big race, staying injury-free is essential to enjoying every step. Running injuries are common and can disrupt your training, cause frustration, and lead to long-term issues if not properly managed. Common problems like shin splints, stress fractures, and plantar fasciitis often arise from overuse or improper training habits. Prioritizing injury prevention not only keeps you pain-free but also improves your performance and running longevity.

Key Strategies to Prevent Running Injuries

• Gradual Training Progression: One of the most effective ways to prevent injury is to increase your mileage and intensity slowly. Avoid sudden jumps in distance or speed, as these can overload muscles and joints. Following a structured training plan with incremental progressions allows your body to adapt safely and reduces the risk of injury.
• Rest and Recovery: Recovery days are just as important as training days. Giving your muscles time to heal and rebuild helps prevent overuse injuries and keeps you strong for your next run.
• Proper Footwear: Wearing the right running shoes is critical. Shoes should fit well and provide adequate support based on your foot type and running style. This can help reduce stress on your feet, ankles, and knees.
• Listen to Your Body: Pay close attention to aches and pains. Ignoring discomfort and pushing through can worsen injuries. Early recognition and rest can prevent minor issues from becoming chronic problems.

Strengthening and Flexibility Exercises

Building strength, flexibility, and balance can dramatically lower your injury risk. Focus on strengthening the hips, calves, and core muscles, which stabilize your body during running. Incorporate balance and stability exercises to improve coordination and reduce the chance of falls or missteps.

Regular stretching is also important to maintain muscle and tendon flexibility, especially in areas stressed by running. Stretching helps prevent tightness and reduces strain injuries.

These injury prevention strategies are valuable for runners at all levels, from beginners establishing a strong foundation to experienced runners aiming to prolong their careers. Even those recovering from running injuries can benefit from safe return-to-running advice. Coaches, trainers, and fitness enthusiasts supporting runners should also incorporate these principles.

Southwest Health invites runners of all levels to join a free Running Injury Prevention Seminar on June 4 at 5:00 PM at the University of Wisconsin-Platteville’s Pioneer Activity Center. Learn from the experts including fellowship-trained Orthopedic Surgeon Alex Strassman, DO, Podiatrist Spencer Hammack, DPM, and Physical Therapist Tricia Serres, PT, DPT as they share practical tips to help attendees stay injury-free and improve performance.

Attendees will learn about common running injuries, how to modify training safely, key exercises to prevent injury, and when it’s time to seek professional care. Whether training for your next race or just getting started, this seminar is designed to help people run smarter and stronger.

Space is limited! Reserve your spot today at southwesthealth.org/running-injury-prevention. Registration is free but required in advance.