Running shops Running clubs running coaches Sport clinics Race services Photographers T-shirt shops Trophy shops Signs and banners top_menu

Checklists to Help Avoid Running Injuries

Running injuries are the most common problem that every runner might encounter once in a while. These injuries can cause several discomforts in the body that may hamper one's ability to run generously. However, there are several ways to avoid these running injuries from happening. If you are a runner, below are some lists that you can use to keep yourself away from these injuries associated to running:

The Checklist

Read each line below and check whether you are following the guideline given or not:

1. I only wear the right pair of running shoes based on my foot type.

Only running shoes, and not rubber shoes or sneakers, should be worn when running. Running shoes are made up of high-quality materials to provide better cushioning and stability that will conform to different foot types and demands.

2. I never use worn out running shoes when running, instead I immediately replace it with a new pair.

Worn out running shoes can cause more injuries than not. It cannot absorb shock and impact made on the ground when running, thus it causes further stress on the feet, knee and back.

3. Whenever running, I check whether I am having a correct running form.

Incorrect running form can hasten the occurrence of running injuries. Aside from that, more muscle and body pains can be felt if your body is not in its stable form when running.

4. I see to it that I do not cross my arms on my chest, I do not shrug my shoulders and my feet do not land on the ground ahead of my body.

These are some of the proper running form that all runners should take into consideration. Arms should be kept at the side as it swings back and forth; head and shoulders relaxed; and the feet should land on the ground just below the runner's body.

5. I utilize correct warm-up techniques and stretching exercises before and after running.

One mistake that runners make is that they forget to do warm-up and stretching exercises. Also, stretching should always commence right after warming up the muscles to avoid injury on the "cold" muscles.

6. I take everything slow and easy.

This means, runners should increase their running speed and distance one at a time. Runners should never move forward too much and too soon. This is often the main reason why running injuries occur at an unexpected time.

7. I avoid running on concrete road as much as possible.

A concrete road is delivering more impact on the feet of the runner rather than the ground absorbing it. Thus, you should opt to run in softer grounds such as asphalt roads, grasses or dirt trails.

8. I follow these guidelines whenever running.

Through following the do's and don'ts when running, runners would be able to save themselves from these debilitating running injuries. If you want to have a better running performance and decreased risk to injuries, then you will really want to follow the given checklists above.