We’ll get to these proven strategies in a minute. For now, a few important points on running injuries as they apply to all runners, not just beginners.
First, contrary to what you sometimes hear (usually from nonrunners), running injuries are relatively infrequent. When they do occur, they often involve the body’s soft tissue (muscles, tendons), which is quite treatable and relatively quick to heal. Often, a few days off and some icing and anti-inflammatories does the trick.
Second, running is not bad for your knees. The opposite is true—it’s good for the knees, and nearly every other body part as well. Check the research if you want to confirm this.
Third, running is not bad for your bones, nor does it increase the risk of osteoporosis. Rather, weight-bearing exercise like running tends to strengthen your bones, thereby decreasing osteoporosis risk.
Fourth, if you look at the big picture, taking on a slightly higher soft-tissue injury risk as a runner is a way better deal than the innumerable and increased health risks you take on as a sedentary person.
So, if you’re a new runner, a veteran runner, or a runner who is getting back into the sport after years away, don’t let the thought of injuries worry you. Their risk is minimal, especially if you do the following:
- Buy good, protective running shoes. Shoes are the most important piece of running gear by some way, so please don’t skimp on them if you have the funds. And yes, do buy running shoes. I’ve known people during my 50 years in the sport who go for walking shoes, tennis shoes, even street shoes to try and cut corners. That’s not a good idea. That will get you injured. Running shoe quality is quite high these days—probably higher than ever—so prepare to pay at least $100 for them, and get them at a specialty running store where they can fit you properly into the right pair. That will help keep your injury risk down.
- Get a consult with a physical therapist or sportsmedicine specialist before you start your running program. Quick note: I never like advising people to do things like this that cost money, require insurance, or that involve outside expertise, but…in this case an expert can advise you what to watch out for on the injury front. Leg length discrepancies, muscle weakness or imbalance, biomechanical issues—all those can lead to injuries. An expert can help you come up with a customized plan to prevent them.
- Strengthen what you know needs strengthening. If you ran back in school, or played sports, or simply have good body awareness, try to identify your weaker areas—and be proactive about strengthening them. No need to wait until a running injury points them out to you. Two vital areas that need to be strong in runners are your core, and your feet/lower legs. Target those areas two or three times a week with strength work when you’re starting your running, and you will likely cut down your injury risk.
- Go with the 3 X 3 plan. This one’s smart, simple, highly effective, and it can help every level of runner stay injury-free. The 3 X 3 means starting every run with a three-minute fast walk, followed immediately by a three-minute easy jog, then you’re on your way. This way you give your muscles, tendons, ligaments, and brain a chance to warm up and be better prepared for the work that’s coming.
- Stop and walk home if you’re feeling foot or leg pain. Especially if you feel a sharp pain, or a muscle that “grabs” or noticeably tightens, shut it down, head home, and put the ice pack on it pronto, followed by anti-inflammatories if they’re safe for you to take. Stay on that protocol for the next two or three days—with no running—and chances are great you’ll nip that issue in the bud.
- Build mileage slowly, and consider adding occasional walk breaks. Both of these allow you to increase your running strength and endurance while keeping your injury risk lower. Regarding mileage buildup, many experts espouse the 10% rule—as in adding no more than 10% to your total mileage each week. Others think that’s needlessly conservative. The point is, be gradual about it. Running is a vigorous, weight-bearing exercise, and your muscles, bones, and jooints need time to adjust to that increased workload.
- Add non-weight-bearing cardio once or twice a week. If you’re hell bent on increasing your overall fitness, and want to get there a little more quickly without increasing injury risk, consider hitting the stationary bike, elliptical trainer, or the pool once or twice a week on your non-running days. Any non-weight-bearing cardio exercise can help.
That final strategy points to the double-edge sword of running. The weight-bearing aspect of it does wonders for muscle and bone strength, but it also increases your risk of some of the more common running injuries such as shinsplints and foot pain. Following the injury-prevention strategies listed above will help you steer clear of those issues.