Run Smart, Stay Strong
Running is excellent for fitness, but injuries like shin splints, knee pain, and stress fractures are common. With the right precautions, most of these can be prevented.
1. Wear Proper Running Shoes
- Choose shoes that match your foot type and gait
- Replace them every 500–800 km
- Avoid running in worn-out or unsupportive shoes
2. Warm Up and Cool Down
- Do dynamic stretches before you run
- Include a cooldown with light jogging and static stretches
- This helps prevent muscle stiffness and injuries
3. Increase Mileage Gradually
- Follow the 10% rule: don’t increase mileage by more than 10% per week
- Sudden spikes can lead to overuse injuries
- Mix in rest days to allow recovery
4. Strengthen Supporting Muscles
- Include strength training for hips, glutes, and core
- Strong muscles absorb more impact and protect joints
- Cross-train with swimming or cycling
5. Watch Your Running Surface
- Avoid hard, uneven, or sloped surfaces
- Vary your running routes to reduce repetitive strain
- Soft trails or tracks are joint-friendly
Disclaimer: This blog is for general awareness only. Always consult a physiotherapist or sports doctor for personalized injury prevention strategies.