All runners, from beginners to marathoners, are susceptible to injury. Reduce your risk:
* Buy a good pair of running shoes. Look for cushioning to absorb the impact and stability for the arch, heel, and ankle. Shoes will last 480 to 800 kilometers (300 to 500 miles) before they have to be replace.
* Be realistic. Take a modest approach to speed, distance, and frequency. Beginners should alternate running and walking and increase speed and distance gradually. Running only 20 to 30 minutes at a time, three times a week, is sensible goal.
* Drink plenty of water. Don't wait to fill up just before you start or during your run; your body can't process water that quickly, and you'll just feel bloated. Drink throughout the day to avoid dehydration.
* Warm up and cool down. Before you run, walk or jog slightly for a few minutes. Then stretch your hamstring, thigh, and calf muscles (use gradual 20-second stretches, not short bounces). Afterward, cool down with a short walk, then stretch again.
* Pay attention to your body. After a run, your muscles may ache for hours, even a day or two. If there's pain, stop running for a few days. If it persists, see your doctor.
Symptom Sorter
"No Pain, No Gain" Can Lead to Overuse Injuries.
As a good runner can be, doing too much can cause significant muscle and joint pain --- and the following injuries:
Injury
|
Symptom
|
Causes
|
Remedies
|
Runner’s Knee
|
Pain under the kneecap
|
Improper form, e.g., pronating feet’ shoes; improved crowned roads
|
Rest; proper running on hills or running form
|
Shin-splints
|
Pain in the front of the lower legs
|
Worn-out shoes; running on hard or uneven surfaces; over training
|
Rest; running on cinder tracks or level surfaces; new shoes
|
Achilles tendinitis
|
Extreme pain in the back of the leg
|
Insufficient warm-up or stretching; over training
|
Rest; applying ice; some light jogging prior to stretching
|
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