Man holding his calf as if he was in pain

How Do You Prevent Injuries When Running - Best Easy Guide

Have you ever been on a running trail? 

Whether it be beautiful coastal views or the hustle and bustle of a city. Running is a great way to exercise. There is a global population of 621.16 million people who actively run.

This exercise offers many advantages, such as maintaining a healthy lifestyle and building muscle strength. If you're a runner or know someone who is. Then this article is for you.

>> Here is our easy guide on how to prevent injuries when running.

Injuries that are related to running

Common injuries associated with recreational running include the following.

Lower back pain: This is discomfort or pain found in the lower back.

Pulled Hamstring: The hamstring is made up of three muscles. These muscles are located at the back of the thigh, and can become strained or pulled when running.

Runner's knee: A pain that is found in the front of the knee or near the kneecap.

Calf strain: Discomfort or pain felt in the back of the lower leg muscles.

 How to prevent running-related injuries

Wearing the proper athletic clothing for a sport or recreational activity helps a person perform better and get better results. Recreational running is just the same. Dressing in a way that provides your body with the support it needs for running can make a big difference.

Running Apparel

Compression : Can be found in leggings, shorts , shirts, and sleeves made of compression material. Compression wear provides a snug fit when running.

Sun protection: Products that protect the runner with UPF and UV ray protection are always encouraged.The higher the number the more coverage of protection.

Sweat-wicking material: To keep the runner dry and cool. This fabric will absorb sweat and direct it away from the skin. As overheating and dehydration can become an issue if running in hot temperatures.

Supportive running shoes: Foot health is as much a part of the recreational running experience. Wearing properly fitted shoes that provide support when running is vitally important to prevent running injuries.

In addition to wearing appropriate activewear, being mindful of the running location and environment could also assist in preventing running injuries.

Location and environment

• Running on surfaces with a high impact like concrete can affect the legs of a runner. They can receive the most shock from this kind of surface.

Different surfaces provide different running experiences. When choosing a location to run, first research the pros and cons of each surface of choice.

Running in conditions of uneven or slippery surfaces can cause injury, especially after wet weather. Surfaces like grass or snow can become slippery.


Some tips on preventing running injuries include.

• Before you start to run, complete warm-up exercises. Warming up includes stretching your body to prepare it for being active.

• It is also beneficial to incorporate cool-down exercises after running. Cool-down stretches help to loosen and relax the muscles after the run.

Building and strengthening your muscles for running can help develop stronger muscles. Running is a type of bodyweight resistance training. This form of training affects the legs, back, and core.

Do not overexert yourself or push yourself above your fitness level. You can try to slowly increase your distance and how often you run based on the course of a few months.

Take time to rest and provide enough recovery time for your body. This also includes getting enough sleep.

• It is important to stay hydrated before and after running.

• When starting to run on new surfaces, slowly ease into these changes.

• Try to avoid running in extreme temperatures instead run in the morning or evening.

Pay attention to pain, this can be your body’s way of telling you to take it easy, slow down, or if you're feeling weak don’t ignore it. Those pains could be your body telling you to take a break or stretch. If you consistently feel pain or the pain becomes worse, seek medical assistance.