Preventing injury while running is a very important topic, especially if you’re training for longer distances like a half or full marathon. There is no simple reason to explain why runners get injuries. Factors commonly recognized include weakness, inadequate flexibility, training errors, poor or incorrect running shoes, and poor or abnormal biomechanics. Knowing how to stay injury-free is crucial when training for a race. Read on to find out more.

Build your mileage gradually

The number one cause of running injuries is when runners do too much too soon. Your body needs time to adapt from training changes and jumps in mileage or intensity. Build your weekly training mileage by no more than 5 to 10 percent each week. For example, if you follow the 5 percent rule and run 10 miles the first week, do just 10.5 miles the second week, and so on. If you are recovering from an injury or are just starting to become a runner, it is best to stay close to the 5 percent limit or you’ll run the risk of injury. More experienced runners who have no history of injuries can stay closer to the 10 percent limit.

Listen to your body

Most injuries don’t just appear out of thin air and blindside you. They produce signals such as soreness, persistent pain, and aches. It’s up to you to listen to these pains and take appropriate action when necessary. If something hurts, do not run. As soon as you start to feel an injury coming on, stop running and rest for a few days. Once the pain is gone, you can resume running.

Strength training

This type of training helps you keep your body aligned while you are running. It is particularly important to strengthen the core and hip muscles. When you strengthen your hips, you increase the stability that is lent to your legs all the way down to your ankles, and you also prevent knee injuries. Don’t train for bulging muscles. Just train enough to have core, hip, and lower-leg strength training to keep your pelvis and lower-extremity joints properly positioned. If you don’t have muscle balance, you lose symmetry, and that’s when problems begin.


Stretching should be a daily component to any runner’s routine. Runners tend to be tight in predictable areas (most notably the hamstrings and calf muscles) and in turn, get injured in and around those areas. Do not do static stretches before running. Stretching is most effective after a warm-up period of 10 to 15 minutes after your muscles are warm, or at the end of your workout.

If you do each of these things, your workouts will be much more effective and you will love the results. Being careful with how you treat your body is the most important aspect to feeling great and being able to keep your body going through many different training exercises. If you have any questions, visit an urgent care in Las Vegas for more tips. We can help you understand how best to train your body in the right way.


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