Basic Running Rules To Run By
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Tips to Avoid Running Injuries

Tips to Avoid Running Injuries
Always warm-up your muscles before stretching.  A 5-10 minute easy warm-up jog can help work out any stiffness and increase the lubrication (synovial fluid) around your joints, prevents premature onset of lactic acid build-up in your muscles (lactic acid leads quickly to fatigued muscles).  Diving into your workout without a proper warm-up can end your workout quicker than anticipated.  

  • Follow the 10% Rule:  Never increase your mileage more than 10% per week.  
  • Avoid running on concrete sidewalks.  Concrete is up to 10x harder and less forgiving than asphalt.
  • Have a gait analysis done on your running stride to find running shoes specifically fitted to match your foot strike.
  • Follow, the Hard-Easy Principle - never do more than 2 days of intense running back-to-back, allowing a day of rest/recovery or easier running/cross training in between.  Most of use do not need more than 1 day of speedwork or interval training per week.   
  • Always listen to your body.  If you have some kind of pain, track it and take a day of rest to recover.
  • Always cool-down with 5-10 minutes of jogging or walking.  This will help prevent blood pooling, muscle spasm or cramping, and disturbances in cardiac rhythm.
  • Always stretch after your workout.

Be Safe Out There

  • Run against traffic so you can see oncoming vehicles and bikes.
  • Always run in well-lit areas without too much traffic.  
  • If running in the dark, stay in familiar areas close to home and wear reflective clothing.  
  • Avoid secluded areas and wooded paths when alone.

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