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How to Create a Running Routine That Reduces Injury Risk
Published: Apr 06, 2024
Running is a fantastic way to stay fit, but how do you avoid injuries? Designing a smart running plan can keep you on track and injury-free.
Start Slow and Steady
For beginners, it's essential to ease into running by starting with a mix of walking and running. Begin with short sessions and gradually increase the running time each week. This approach helps your body adapt without overwhelming it.
Mix It Up with Cross-Training
Incorporating different types of exercises like cycling or swimming into your routine can improve overall fitness and reduce the risk of injury. Cross-training allows your body to rest from the repetitive motion of running while still building strength.
Listen to Your Body
Pay attention to how your body feels during and after runs. Rest days are crucial for recovery, and ignoring pain can lead to serious injuries. It's better to take a day off than to push through discomfort.
Frequently Asked Questions
Beginners should aim for running three times per week with rest days in between.
Cross-training builds strength and reduces injury risk by varying the activities.
No, running through pain can lead to serious injuries; rest and recover first.
The Bottom Line
A well-planned running routine can keep you fit and injury-free for the long haul.
References
- Bovens AM, Janssen GM, Vermeer HG, et al. Occurrence of running injuries in adults following a supervised training program. Int J Sports Med 1989; 10 Suppl 3:S186.
- Buist I, Bredeweg SW, van Mechelen W, et al. No effect of a graded training program on the number of running-related injuries in novice runners: a randomized controlled trial. Am J Sports Med 2008; 36:33.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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