Running QUICKGuide

Get top tips from the experts on preventing running injuries in our Running QUICKGuide.

prevent running injuries

The running experts at Summit have brought together easy tips to prevent running injuries in this QUICKGuide.

Your body knows best

Listen up to the built-in warning signals: soreness, aches, or lingering pain…and take action.  Remember “RICE: Rest, ice, compression, elevation?”  Well there’s a reason it’s been around so long: it’s easy and works.  Silence your inner over-achiever that tells you to run through the pain, and allow your body the time it needs to heal.  If you’ve just had a race day, take a day off for every mile raced.

Lock in the 10 percent rule

One of the most common causes of injury is doing too much, too soon, and too fast.  Those with the highest risk of injury have limited or no running experience.  Keep your weekly mileage increases under 10 percent.  Rushing this process means breaking down muscles rather than building them up. If you can, run under 45 miles a week to help prevent overuse injury.

Protect your shock absorbers

Your feet take on about two to three times your body weight.  Before you pick a shoe to protect them, it’s important to know what shoes can and cannot do.  Correctly fitted shoes (and orthotics, if necessary) can help compensate for imbalances, flat feet, high arches, or those with unstable ankles.  They cannot correct injuries.  Get fitted at a reputable retailer of running footwear, preferably in the evening when your foot is the largest.  There is no one magic shoe that will work for every runner, so look for a shoe that is well constructed with good shock absorption.  And in the end, it’s all about the fit.  Once you find that perfect fit, you can’t keep it forever… change out your shoes every 300 to 500 miles.

It’s all connected

For some runners, a low-grade pain that shows up in the knee can be traced back to a weakness in the hip.  With a hip strengthening program and strong core, the pain goes away.  This is where a medical professional can help.

Cross train

Your body needs variety to avoid overuse injury, and a chance to use other muscle groups, or at least the same muscle groups in different ways.

More resources for you

While this guide provides the basics to prevent running injuries, we have a wealth of more in-depth information for runners.

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  • Kate Maloney, PT, MPT, OCS

    “I believe my job is to educate: whether it’s teaching people about their injury, providing tools to get better, or sharing ways to prevent reinjury.”

    More about this expert

  • Camille Skarvan, PA-C

    “I enjoy following patients as they progress whether it be in the perioperative period, for wound care or for conservative fracture management. I am always amazed at how the body heals over time and feel it is a privilege to be a support
    for patients as this occurs.”

    More about this expert

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