3 Ways to Stay Injury Free on the Running Trail

Happy Global Running Day! This is a day for people around the world to celebrate the joys of running. There are many different reasons why people are attracted to running but one commonality remains – being injured sucks. It’s what often sidelines us and keeps people from reaching their own personal running goals.

Whether running is your favorite way to exercise, catch up with friends, or unwind after a long day, don’t miss these three tips aimed at helping to keep you running all season long.

Avoid the Too’s

This tip is the number one cause of injury and happens to be my favorite on the list– in fact, it’s the mistake that most often sidelines me. Avoid doing too much, too soon, too fast. Your body needs time to adapt to increased mileage or speed even if your mind and body in the moment think you can make it.

How do you avoid this? Follow the 10 percent rule! For example, only increase your weekly mileage by 10 percent a week (10 miles, then 11 miles, then 12 miles, etc.). There may be times that you feel you can squeak out that extra mile a week early (I’ve been there) but remember that it could also be to your detriment. Pace yourself and you’ll be at that mileage before you know it.   

Those shoes are made for running…

While running is relatively equipment free, the shoes you select will make a huge difference in keeping you injury free. Running shoes have changed drastically over the years and it’s important to get the right ones for you. Understanding that walking shoes versus training shoes versus running shoes are all very different breeds can help keep you injury free.

Our other tips when it comes to shoes? Don’t limit yourself to only one brand (all Nikes are not created equal), understand that what works for your running partners might not work for you as well, and change up your shoes! When it comes to what’s on your feet, it’s okay to play the field (err, the track).  

Stretch it out!

Stretching has become a polarizing topic in recent years. It was once ubiquitous amongst sports teams, but recent studies have shown that stretching, specifically static stretching, can sometimes have adverse effects on athletic performance.

When it comes to running though, dynamic stretching such as walking, side shuffles, lunges and high knees can help warm up your muscles and joints – especially if you’ve been sitting at a desk or in a car all day long.

How are you celebrating Global Running Day? Let us know in the comments why you run and how you’ll be celebrating this year!


Taylor Goldsmith

Content Marketing Program Manager

Taylor Goldsmith is the Content Marketing Program Manager at Clinicient where she manages the blog, social media strategy, supports lead generation activities and more. She provides insightful direction to a variety of other daily Clinicient activities and brings to her team knowledge of core and emerging marketing strategies. Taylor earned a Public Relations degree from the School of Journalism and Communication at the University of Oregon. In her spare time, she likes to travel, explore the Portland food scene, and cheer on the Oregon Ducks.

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