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Basic Tips For Beginners
How to Avoid Running-induced Injuries

Runners of All Types are Prone to Injuries -- Not Only Beginners

In recent years, increasing numbers of people of all ages have been heeding their health professionals' advice to get active for all of the health benefits running has to offer. But for some people—particularly those who overdo or who don't properly train or warm up—these benefits can come at a price: sports injuries.

By most estimates, nearly 70 percent of runners will become injured. While many of their injuries will appear minor, they can become more serious over time if not properly treated. Running injuries may impact other areas of the body as well.

Fortunately, most running injuries can be treated effectively, and most people who suffer injuries can return to a satisfying level of running after an injury. Even better, many running injuries can be prevented if people take the proper precautions.

"Success doesn't come to you... You go to it." —Marva Collins

Keeping the following tips in mind can help prevent common injuries associated with running.

• Listen to your body—monitor your level of fatigue, heart rate, and physical discomfort.
• Be aware of the signs of overexertion. Breathlessness and muscle soreness could be danger signs.
• If at risk, be aware of the warning signs and signals of a heart attack, such as sweating, chest and arm pain, dizziness, and lightheadedness.
• Use appropriate equipment and clothing for running, e.g., safe running environment, maintained treadmills, proper running shoes.
• Take 3–5 minutes (more or less depending on length of run) at the beginning of run to properly warm up your muscles through increasingly more intense running. As you near the end of the run, cool down by decreasing the level of intensity. (For example, before running, walk for 3–5 minutes increasing your pace to a brisk walk. After running, walk briskly, decreasing your pace to a slow walk over 3–5 minutes. Finish by stretching the muscles you used-in this case primarily the muscles of the legs. See yoga section for stretching information.)
• Start at an easy pace—increase time or distance gradually.
• Drink plenty of water throughout the day to replace lost fluids. Drink water before you get moving, and drink often, about every 15 minutes that you remain active.