Avoid Injury With These 5 Tips

We'll be the first to admit that running injury-free can take a lot of work. "Am I strength-training enough?", "am I wearing the right shoes?", "is my running form ok?" are all questions we've heard from runners who are concerned about getting to the finish line without knee or back pain. 

But what is a running injury? Any damage or pain that stems from your run training. 

Since everyone's body is different, there's no 'one-size' recommendation to completely avoid injury. However, runners can perform a few different exercises and take some precautions to help avoid some common injuries.

Check out our tips below. 

City Fit Girls Bootcamp

City Fit Girls Bootcamp

Strengthen your body so that it can take on the impact of running. We can't stress this one enough. Strength training is essential to running injury-free. By adding these types of workouts to your routine 2 or 3 times/week, you will build core strength and improve structural weakness. Focus on the hips, hamstrings and glutes to avoid common knee injuries. 

Get a good pair of running shoes. And not the shoes that your friend loves to run in. Wearing a shoe that does not work well with your running style or foot type can cause many injuries including plantar fasciitis. Get fitted for a proper pair of running shoes at your local running or sporting goods store. 

Be sure not to over-do it. If you're feeling unusual aches or pains after a run, take a day or two off. It's ok to skip a few days to avoid injury (we promise). Replace your miles with rest or low-impact workouts like swimming and yoga. When you feel 100% again, pick up where you left off. 

Do you even stretch? Your post-workout/run regimen is as important as your run. If you don't have a foam roller, get one ASAP. Any form of self-massage after your run or workout will release muscle tightness and help lead to a healthier recovery. 

What you eat after a workout or run is important. Don't skip your post-workout meal. If you have to make a meal or bring a protein shake to the gym, make sure you're prepared.  

How do you avoid injury? Let us know in the comments below.


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