Running injuries are very common among runners from the minor to those requiring major surgery. Enacting these 4 simple changes to your running routine can prove as a preventitive measure against many of these injuries and keep you out and running, pain-free for a long time.

1. 4Ways to Prevent
Running Injuries

2. Over Half of All Runners
Report Injuries
• In a 2009 reader poll from RunnersWorld over
60% of respondents said that they experienced
injuries of some type related to running.
• Running injuries are often multifaceted
problems that build over time and to prevent
injuries also requires a multifaceted approach.
• Luckily they’re all very simple to add to your
running routine so let’s begin!

3. Warm UpThose Muscles
• Walk for 3 to 5 minutes
• Do some stretches such as High Knees, B
Skips, Butt Kickers, Forward Leg Swings, Side
Leg Swings

4. ShortenYour Stride
• Based on a University ofWisconsin study test
subjects who shortened their stride from 5-
10% experienced anywhere from 20-35% less
stress on their knees

5. CrossTraining
• Although running does work a lot of your
muscles it’s very important to do other types of
training, especially core workouts as that’s
where a lot of impact from running is felt.
• Rest days are also very important as well!

6. Proper Posture
• Keep your upper torso straight
• Make sure your lower back is not arched.
• Keep your head correctly over your shoulders.

7. Listen toYour Body!
There is a very real difference between the pain associated with working out
and an actual injury.
Don’t think you have to tough it out constantly for running or doing any other
type of workout, you could end up injuring yourself more!