Tips to Prevent Running Injuries

Depending on both your body type and the way your foot rolls over the ground (pronation), a pair of shoes should last somewhere between 300 and 500 miles. Lightweight trainers or running shoes worn by heavier individuals will probably end up on the low end of the mileage spectrum. Heavily cushioned running shoes or those worn by lighter runners will tend to last longer.

One of the ways to determine if your shoes need to be replaced is to set them on a flat surface. A new pair of shoes will sit flat on the surface. A new pair of shoes will sit flat on the surface. For people whose feet roll inward or outward while running, the shoe will lean to that side from the excess wear on that side. If your running shoes lean inward or outward, you need new shoes.

If the midsole of the shoe begins to crack or looks otherwise damaged, the shoes should be replaced immediately.

There are many things you can do with old running shoes, the following article outlines many things you may not have thought of.

2. Lift Weights

The act of propelling yourself forward while running causes imbalances in the muscles of the legs. The hamstrings and calves on the back of the leg do the majority of the work, while the quadriceps and shin muscles on the front of the leg are not used as vigorously. This can cause muscle pulls in the muscles of the front of the leg, and it can also cause shin splints. Lifting for all areas of the legs helps to eliminate these imbalances.

One-legged squats strengthen all muscles of the leg, and also work the balancing muscles, which increases running efficiency.

It can also be helpful to strengthen the upper body, as the legs only moves as fast as the arms pump, while you run. Having a strong upper body will help you have a stronger sprint at the end of a race, or help drive you up a hill. A very specific exercise you can do is to pump your arms as if you were running, with dumbbells in your hands.

The core muscles are those of the trunk region. They include the abdominals, obliques, and the muscles of the lower back. While the conventional sit-up and other crunch-type exercises will strengthen this area, and may help you to achieve that 6-pack, there are other exercises which are more specific to the motions of running.

These exercises are static, meaning there is no movement involved. The Plank is an exercise that can either be done in the "Up" position of the push-up, or with your forearms on the floor. The position is held for a period of time, anywhere from 15 seconds to several minutes. The muscles of the core work to stabilize the body. Your can also hold yourself up on your side with your hand or forearm on the floor to work your obliques.

These stabilizing muscles are those that hold your torso upright while you are running, so their strength is very important to your running form. They will prevent your form from falling apart near the end of a race, when you begin to get tired.

3. Listen to Your Body

It is very important to be in tune with your body to prevent aches and pains from progressing into full-fledged injuries that can prevent you from running for long periods of time.

Be sure to stretch any tight muscles after running each day. If they are sore before you run, heat them to loosen them up, so you do not pull a muscle.

Ice any sore spots when you are done running, or even take a 10-15 minute ice bath following a hard workout. Ice should be used while muscles are still warm, as it reduces inflammation, preventing you from being sore the next day.

These tips are just a few ways to help prevent running injuries. The ability to train consistently is the most important part of training that will result in improvements in your running. For other tips on running, read this article.