Getting Back Into Running: Injury Prevention Tips
Starting a running routine after time off can be exciting, but it’s important to ease back into it to avoid injury. Here are some tips to help you get back to running safely:
Injury Tip #1: Increase Slowly
It’s easy to get excited about the warmer weather and jump back into running, but don’t overdo it too quickly. Trying to go from months of inactivity to running a marathon in a few weeks is a recipe for disaster. Instead, increase your running distance or time by just 5-10% each week. This gradual increase will help you stay pain-free and avoid overloading your body. The key to preventing injury is to avoid rushing—too much, too soon is one of the biggest predictors of injury in runners.
Injury Tip #2: Check Your Shoes
As tempting as it might be, don’t lace up those old trainers you’ve had for years and expect them to perform well. Over time, the foam in running shoes hardens, losing its shock-absorbing abilities. This can lead to foot, knee, and leg pain as your body doesn’t get the cushioning it needs.
If you’re due for a new pair, consider getting a professional shoe fitting. Stores like Active Feet offer assessments to help you find the best shoes for your needs. If you’re interested in barefoot running, Soled in Hampton has a great range. Just make sure to get advice on how to ease into barefoot running safely.
Injury Tip #3: Watch Out for Hills
While hill running is a fantastic way to build strength, it also puts a lot of stress on your lower body joints. Many new runners make the mistake of choosing routes with too many hills too early, which can increase the risk of injury.
Start with flatter routes for the first month, and once your fitness improves, slowly introduce some hills. It’s better to run on flat ground than to risk injury by pushing yourself too hard on inclines.
Injury Tip #4: Get a Check-Up
Past injuries are one of the biggest predictors of future injury. It’s surprising how many people don’t address lingering issues before ramping up their training. If you had an injury at the end of last season, get it checked before starting the next training cycle.
Scar tissue, muscle weakness, or reduced range of motion from an old injury can make you more susceptible to new injuries. At Balance Osteopathy, we can help assess and address these issues with manual therapy and functional movement tests. This will improve your comfort and reduce your risk when running.
Injury Tip #5: Warm Up Properly
A proper warm-up is essential before you start running. At Balance Osteopathy, we can guide you through a specific 5-minute dynamic warm-up to get your body ready. If you’re doing it on your own, make sure to do some dynamic stretches to raise your heart rate and body temperature before you begin your run.
Enjoy Your Run!
By following these simple tips, you can enjoy a safer, more effective return to running. Take it slow, listen to your body, and have fun getting back into the swing of things!
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