How to prevent running injuries

Watch this video tutorial to learn how to prevent running injuries. Don’t get sidelined with running injuries. A few precautions will keep you on your feet.

You Will Need

* A foot evaluation
* Good running shoes
* Foot exercises
* Warm-up
* Stretches
* Common sense

Step 1. Have your feet evaluated

If you’re new to the sport, consider consulting a sports clinic before you buy running shoes, or buy them in a sports store that specializes in running shoes, where they’ll be able to determine the best shoe for your gait, and whether you could benefit from orthotics, inserts that hold your foot in place.

Step 2. Don’t run in worn shoes

Get new running shoes every 300 to 500 miles. Worn-out shoes can lead to shin splints, a common running injury that causes pain along the front of your lower leg.

Step 3. Warm up

Warm up before you run by walking briskly for about five minutes.

Step 4. Lessen the impact

Run on a smooth surface.

Step 5. Don’t overdo it

Don’t push yourself to run longer, faster, or more often than feels comfortable. Overdoing it leads to overuse injuries, which develop over time, rather than as the result of a single event. According to one study, 70 percent of runners sustain overuse injuries in any 12-month period.

Step 6. Strengthen your feet

Whenever you have a few moments, take off your shoes and socks, and strengthen your foot muscles by placing a hand towel on the floor and crumpling it up with your toes. This can help prevent plantar fasciitis, a common running injury that causes pain in the bottom of the foot.

Step 7. End with stretches

When you finish your run, do a round of stretches to keep yourself limber.

Step 8. Limit heels and flip-flops

Limit how often you wear high heels or flip-flop sandals. They can harm knees and make existing foot and leg injuries worse.

FACT: In August 2008, Irishman Tony Mangan broke a world record by running on a treadmil