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5 Tips to Prevent Injuries While Running

Whether you prefer to run marathons or only a few miles a week, there’s a good chance you’ve already experienced at least one injury since the first day you decided to get up off the couch and lace up your running shoes.

Unfortunately, there is no one determining factor in why runners sustain injuries so frequently, but there are several consistent factors that typically play a role in sidelining even the most fervent runners.

Here are five tips to help prevent running-related injuries:

5 Tips to Prevent Injuries While Running

1.Location, location, location. When mapping out your running route, it’s important to choose a

Check out these 5 tips to prevent injuries while running!

Check out these 5 tips to prevent injuries while running!

surface that cushions your joints, like a rubber track, grass or a treadmill that will help absorb the impact of your steps. Hard surfaces like cement can be too hard on your joints, causing pain when you run and increasing your risk of sustaining injury. Additionally, and I know this will come as a shock to some of our Florida readers, sand should also be avoided as running on uneven surfaces increases the risk of sustaining an Achilles tendon injury.

2. Warm up before you stretch. No matter how strapped you are for time, good preparation before running will go a long way in preventing future injuries. That being said, it’s a common misconception that a few simple stretches before hitting the road will make you immune to muscle and joint damage. Instead, a walk or light jog for three to five minutes is recommended in order to warm the muscles before stretching them, increasing how deeply you are able to stretch and thus reducing your injury risk.
3. Stay hydrated. The more you sweat, the more your blood volume decreases. The more your blood volume decreases, the harder your heart works to deliver oxygen to your muscles. As you lose water and salts through sweating during exercise, your body’s internal balance can be thrown off, contributing to pain and injury. It’s important to not only hydrate before you exercise, but also keep an adequate supply of palatable drink accessible during your run. You should drink enough, and yet, not excessively, as excess hydration can also lead to serious illness. According to, you should drink 16 ounces of water or sports drink an hour or so before your run and then consume between 5 and 12 ounces of fluid every 15 to 20 minutes during the run.

4. It’s gotta be the shoes. Unlike most other sports, a good pair of shoes is the only protective equipment runners have to safeguard themselves from injury, and choosing the correct running shoe has become increasingly important for those hoping to stay healthy. On the surface, it’s easy to see that not all running shoes are made alike and the type of shoe you need will vary depending upon your foot type and style of running. Foot type is based upon the structure of your foot and the degree of pronation, which is the normal inward rolling of your foot in running as your foot strikes the ground and transitions into pushing off. If you are unable to find a shoe that fits your style, a custom shoe insert, or “orthotic,” can be crafted to maximize your stride and prevent injury.

5. Don’t ignore negative signs. If you start feeling pain or discomfort during a run, stop or at least modify your stride until the pain subsides. This is especially important for new runners as running too many miles too quickly can make you more susceptible to injury, and it is important to remember not to increase your weekly mileage by more than 10 percent per week. If the pain doesn’t go away after some rest or after cutting your weekly miles, see a doctor.

Follow Delray Beach Podiatry on Twitter @Delray_Podiatry

The content on this website is for informational purposes only. Do not rely or act upon information from without seeking professional medical advice. If you live in South Florida and would like a consultation with Dr. Ian Goldbaum, a podiatric physician and surgeon with over 30 years of experience, please see our contact information below:


16244 S. Military Trail #290, Delray Beach, FL 33445



8198 Jog Road #100, Boynton Beach, FL 33472






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