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Avoiding Injuries When Running

I'd like to start running but I'm worried about injuries. What can I do to stay safe?
Submitted by FitnessEditor

Though running isn't inherently harmful, it's smart to take precautions before you start something new. Alan Hreljac, Ph.D., of California State University in Sacramento, offers these tips:
 * Increase time or distance -- not both -- no more than 10 percent from one week to the next.
    * Stay on soft surfaces to lessen impact. Run on dirt paths, not streets.
    * Stop before you get tired. When muscles fatigue, they don't absorb as much impact.
    * Rest one to two days between runs. Injuries can occur when bone or tissue is continually taxed without time to rejuvenate.
    * Strengthen. Stronger leg muscles absorb more impact. Try a lower-body move like squats.

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This is very helpfull, do all those things and you'll be fine, i didn't do any of this and now i'm injured, trust me, you'll hate to be injured.
Submitted by bodyfitness755
Use a progressive schedule. The tip to not increase by more than 10% a week is key! Most running injuries come from "over-use" which simply means progressing too soon before your musculoskeletal system has had time to adapt to meet the demands of running. Good luck!
Submitted by CoachDrMichele


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