Ways To Prevent Running Injuries

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May 03

Russell Kowalinski

Ways To Prevent Running Injuries

Posted by Russell Kowalinski

Common Lower Body Injuries From Running:

Spinal Compression
Iliotibial Band Syndrome
Hamstring Strain
Patella Femoral Pain
Shin Splints
Achilles Tendonitis
Plantar Fasciitis

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10 Things You Can Do To Prevent Injuries From Running:

1. Warm up with a short walk before stretching
2. Stretch before and after running, especially hamstrings
3. Finish run with short walk
4. Don't run everyday
5. Run on level surfaces to start
6. Shorten your stride
7. Do strengthening exercises on non running days
8. Wear proper shoes that fit the style of your feet
9. Get enough nutrients from a proper balanced diet
10. Stay hydrated


 

Here Are 4 Easy Exercises You Can Do To Help Prevent Injuries

Squats
3 sets of 10 

Making sure your knees stay in alignment over the feet and behind the toes
Go down to a comfortable depth

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Bridges
3 sets of 30 seconds 

Lay on your back with feet flat on ther ground and knees bent up
Lift your bottom up in the air and hold for 30 seconds
Don't hold breath

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Planks
3 sets of 30 seconds

On your toes and elbows with them directly under the shoulders
Keep core tight

plank.jpg

Bird Dog
3 sets of 10

On your hands and knees with back flat
Lift your right arm straight out in front of you the same time as you kick the left leg back
Alternate from side to side
Keep your core tight

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