5 Ways to Avoid Running Injuries Now That We're All Running More

One thing this lockdown has done is highlighted how important exercise is. It's been incredible to see how many people who never really did much running are starting to get into it. While this is amazing to see - it can also lead to injuries if you do too much to soon. Here are 5 easy ways to avoid running injuries.

1. Finding and Sticking to the Right Running Shoe

While a great looking shoe is awesome for those Gram shots, your running shoes need to support you properly for those many kms. Finding the right shoe will take a lot of trial and error and comes to personal preference - whether you prefer a lot of cushion or a stiffer sole. The staff at running shops are super helpful and can give you a lot of insight into the right pair of shoes.

2. Build Up Your Distance Slowly

One of the biggest mistakes people make with running is doing too much too soon and this is one of the biggest contributing factors to picking up running injuries. Your body needs time to adjust to the constant movement and impact of running. One of the best things you can do is add cross training into your running program to build up the strength of your muscles and joints. The added aerobic fitness will help your fitness and ability to start running further for longer.

3. Listen to Your Body

When you head out a run - listen to your body. Often times, injuries start out as little niggles. There can be a bit of discomfort with running which is completely normal and we're all a little guilty of pushing through the pain but if something doesn't feel right  - you need to listen to your body. If that means stopping to stretch out your muscles, taking walk breaks or taking a few days off to rest to avoid injuries then that's totally ok. Rest days are extremely important to allow your muscles to recover and are just as important as those milage days.

4. Work On Your Core Strength

Having a strong core is one of the best things for running. It helps with your stability  and in keeping your body balanced and upright. Check out our awesome 10min Abs Finisher Workout here.

5. Stretching and Foam Rolling

While you run - your muscles are constantly stretching and lengthening. This can make them tight, cause you pain and limit your mobility. While the options vary with regards to stretching - we include it to almost every one of our runs and strength workouts. Stretching and foam rolling can help relive stiffness in your joints and muscles after a run.


While it's impossible to guarantee that you'll never be injured while running. You can be proactive in balancing your running with the above steps to try an prevent any of those niggles, aches or pains from turning into injuries. 


May 20, 2020 — Bianca Asher
Tags: Training

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