Running may seem like a simple activity, one that results in many health benefits, but it can bring with it the risk of related injuries. This is especially true during the warm summer months, when outdoor running is more pleasurable. Fortunately, proper training can help to reduce this risk.
Most running injuries occur from overtraining, overuse, or poor posture and form during running. Common injuries include stress fractures, plantar fasciitis, shin splints and Achilles tendonitis. Even more frustrating for runners is that when injury does occur, REST is advised—the last thing a runner wants to hear. Rest is a FOUR letter word!
Some of these situations can be prevented by engaging in an exercise program that reduces the risk of injury. However, the right training depends on a number of factors, such as a person’s
- fitness level
- overall health
- body type
- running environment
- previous injuries
- fitness goals
For many runners, improving their distance run each week is important. To prevent injury, many professionals use the 10% rule, which means increasing the intensity or distance of a run by a maximum of 10% each week.