With the summer running season in full swing and fall marathons right around the corner, many runners are hoping to for a successful and injury-free year. Both recreational and competitive runners ask the same questions: What are the best ways to avoid injuries? How do I know if my aches and pains are serious enough to stop me from running? If I do have to stop running, what should I do to get back as quickly as possible and stay in “running shape?” To keep you healthy and strong this running season, here are a few tips on injury prevention.

Annual running injury rates are reported as low as 35% to as high as 85%. It is estimated that 50-70% of runners will suffer at least one running injury in their career, most of which arise from overuse. It is no wonder these overuse injuries occur since with every mile run, the body absorbs up to 110 tons of energy. Each foot strikes the ground 50-70 times per minute and must endure 2-3 times your body weight.

The most common injuries that runners suffer are Plantar Fasciitis, Shin Splints, Achilles Tendonitis, Iliotibial Band Syndrome, and Patella Femoral Pain Syndrome. These injuries may arise from both intrinsic (anatomic) or extrinsic (training-related) factors. Common intrinsic factors include gender, age, weight, as well as anatomic factors including flexibility, strength, and leg length differences. Common extrinsic factors include training variables such as workout intensity, running surface, abrupt changes in weekly mileage, and shoe wear.

There are strategies to avoid injuries and improve performance. First, DO NOT increase your weekly mileage more than 10% per week. For example, if you currently run 10 miles per week, do not exceed 11 miles next week. This allows your body to adapt to increasing mileage. Next, you have to stretch EVERY DAY after you run. Fifteen minutes of stretching will go a long way in preventing injuries. All stretches should be held for a count of 30 seconds and repeated 2-3 times. Consulting with a physical therapist or personal trainer can provide you with appropriate stretches to accompany your running. Another important tip is to change your shoes every 300-500 miles. After this time, the ability to absorb shock and stabilize the foot during running is greatly decreased. Track your daily mileage in a running journal; it will keep you focused on training and assure you change your shoes on time.

How do you know if you should stop running? LISTEN TO YOUR BODY! Aches and pains that disappear as you warm up are not likely problems that should affect your training. Pain that persists during or continues after your run is a sign your body needs more time to recover. You should never try to run through the pain! To assist recovery, use ice on the affected area; it has an immediate effect on reducing pain and inflammation. Ice should be applied for 15-20 minutes and can be repeated every hour.

What should you do to stay in shape if you can’t run? There are multiple options for cross training if you have to reduce your mileage. Biking, swimming, and elliptical training are options to maintain cardiovascular fitness while eliminating the pounding on your legs. In addition to cardio, all runners must include whole body strengthening in their training regimen. Incorporate exercises to strengthen the major muscle groups – both upper and lower body – as running alone does not adequately strengthen your legs!

Good luck and enjoy the running season! Remember these tips to help keep yourself, and your legs, healthy and happy all year long! Should you have any questions or concerns during your training, please visit www.athletico.com or call our Injury Hotline at 1-877-ATHLETICO to set up a complimentary injury screen at any AthletiCo location.

Athletico has over 45 Rehabilitation Fitness and Performance locations throughout Chicago and the surrounding suburbs. For more information on AthletiCo visit www.athletico.com or call 1-877-ATHLETICO.