{"id":2547,"date":"2019-10-20T14:06:56","date_gmt":"2019-10-20T14:06:56","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/?p=2547"},"modified":"2022-07-21T21:05:26","modified_gmt":"2022-07-21T20:05:26","slug":"injury-prevention-strategies-for-pain-free-running","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/injury-prevention-strategies-for-pain-free-running\/","title":{"rendered":"6 injury prevention strategies for pain free running\u00a0"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>There&rsquo;s nothing more annoying and disheartening for a runner than pain. <\/p>\n\n\n\n<p>Pain can stop you in your tracks or it can be chronic &ndash; starting small and gradually getting worse over time.&nbsp;<\/p>\n\n\n\n<p>The last thing a runner wants or needs is an injury. But with these injury prevention strategies you can learn how to stop injuries in the first place and have more pain free running.&nbsp;<\/p>\n\n\n\n<p>There are many common, running-related injuries out there that runners of all levels encounter at one time or another in their running journey.<\/p>\n\n\n\n<p>Most running injuries like <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">shin splints<\/a> and plantar fascitis are the result of overuse. Other factors like improper fitting running shoes can also make running injuries worse.<\/p>\n\n\n\n<p>By paying attention to your body and adding a few simple things into your training routine, you can avoid a lot of these overuse injuries.&nbsp;<\/p>\n\n\n\n<p>A good injury prevention strategy is essential for any runner looking to feel good and run strong week in, week out.<\/p>\n\n\n\n<p>So, if you&rsquo;re building up to your next race, then these six injury prevention strategies for pain free running have got you covered!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-683x1024.png\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4185\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4185 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/29.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Listen to your body<\/h2>\n\n\n\n<p>Your brain is responsible for sending signals to your body to let it know when to run, when to stop, when to rest, when to recover.&nbsp;<\/p>\n\n\n\n<p>Listen to your body and really try and focus on what it is telling you.&nbsp;If you have a gut feeling that today is not the day for that long run, then listen to your gut.<\/p>\n\n\n\n<p>Usually, signs of an overuse injury start as a whisper. Don&rsquo;t ignore it before it&rsquo;s too late.&nbsp;<\/p>\n\n\n\n<p>Tune into your body and muscles and ask yourself: &ldquo;How do your legs feel?&rdquo; &ldquo;How do your feet feel?&rdquo; &ldquo;How strong do you feel?&rdquo;<\/p>\n\n\n\n<p>If you start to feel a niggling pain, take a step back and assess where it could be coming from and what you could do to minimise this pain before it gets worse.<\/p>\n\n\n\n<p>Listening to your body also means spending adequate time for rest and recovery. Rest and recovery are essential for any runner looking to stay injury free.<\/p>\n\n\n\n<p>Many runners consider rest days lost time. Don&rsquo;t worry &ndash; you won&rsquo;t lose all your running fitness in one day!<\/p>\n\n\n\n<p>Instead, view your rest day differently. Take some time to do something other than running. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> (or &lsquo;active recovery&rsquo;) activities like yoga and walking are all good examples.&nbsp;<\/p>\n\n\n\n<p>Remember, you need your rest days as much as you need your long runs and speedwork.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Build up your mileage slowly<\/h2>\n\n\n\n<p>Avoid sudden increases in intensity, frequency and duration in your training plan. Many overuse injuries, like <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">shin splints<\/a>, are caused by doing too much too soon.&nbsp;<\/p>\n\n\n\n<p>Follow a training plan and stick to it. Don&rsquo;t be tempted to run extra miles each week.&nbsp;<\/p>\n\n\n\n<p>As long as you leave adequate time to do your training plan, you should have plenty of time in which to achieve your goal.<\/p>\n\n\n\n<p>It&rsquo;s also a good idea to balance your runs with low impact core and <a href=\"https:\/\/www.runwithcaroline.com\/hip-strengthening-exercises-for-runners\/\" data-type=\"post\" data-id=\"2455\">hip strengthening exercises<\/a>.&nbsp;<\/p>\n\n\n\n<p>By continuing to strengthen your muscles, your running will improve without you having to add mileage under your belt.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-683x1024.png\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4186\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-683x1024.png.webp\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4186 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/30.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Strengthen your core<\/h2>\n\n\n\n<p>Your core helps you hold a strong and stable position for longer.&nbsp;<\/p>\n\n\n\n<p>Core stability is also essential for proper running form which, in turn, helps reduce the risk of running-related injuries.&nbsp;<\/p>\n\n\n\n<p>Do <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">core exercises<\/a> such as planks, side planks, Superman pulls and hip bridges to keep your core strong. Fully engage your core with each exercise.<\/p>\n\n\n\n<p>Try and incorporate these exercises at least once a week in your training plan.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Do glute strengthening exercises<\/h2>\n\n\n\n<p>Your glutes are just as important as your core stability and hip strength as a runner.&nbsp;<\/p>\n\n\n\n<p>Also known as your buttocks, your glutes are a group of three muscles which make up the buttocks &ndash; gluteus medius, minimus and maximus.&nbsp;<\/p>\n\n\n\n<p>These muscles are essential for stability and power while running.&nbsp;<\/p>\n\n\n\n<p>When you take off and land on one leg at a time, your glutes are responsible for moving your leg away from the centre of your body.&nbsp;<\/p>\n\n\n\n<p>Weak glutes can cause the knee to collapse inward, which can often be a precursor for many knee injuries, including IT band syndrome.&nbsp;<\/p>\n\n\n\n<p>Some good <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">glute strengthening exercises<\/a> include squats, single-leg hip bridge, clams and resistance band monster walks.&nbsp;<\/p>\n\n\n\n<p>If you want to go one step further with your training, try and include glute strengthening exercises in your warm up before every run.<\/p>\n\n\n\n<p>One of my favourite glute activation drills is fast feet.&nbsp;<\/p>\n\n\n\n<p>With your feet hip width apart, lower your body down into a half squat position and reach out with your arms in front of you. Lift up your heels so you are on the balls of your feet.<\/p>\n\n\n\n<p>Hold this body position, then start running as fast as you can on the spot. Stay low as you run and you will feel the burn in your quads.&nbsp;<\/p>\n\n\n\n<p>Glute activation exercises like this will help prepare and engage your muscles for the run ahead.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-683x1024.png\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4187\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-683x1024.png.webp\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4187 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/31.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Stretch and foam roll<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">Stretching<\/a> and foam rolling are effective ways to reduce muscle soreness and loosen any stiff muscles after a run.&nbsp;<\/p>\n\n\n\n<p>When you stretch your muscles, you increase the blood flow into them, therefore increasing the amount of oxygen flowing around your body.<\/p>\n\n\n\n<p>Stretching is something that I&rsquo;d recommend to anyone, runner or not.&nbsp;It allows you to focus and check in with how your body is feeling. <\/p>\n\n\n\n<p>If you feel a slight twinge or pull somewhere whilst stretching, for example, this may help you pinpoint where the pain is coming from and help target it for rest and recovery.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">Foam rolling<\/a> is equally as beneficial. Using a foam roller is satisfying yet painful at the same time! Use a foam roller to loosen tight muscles and promote flexibility.&nbsp;<\/p>\n\n\n\n<p>Foam rollers are available online and in most sports stores. If you&rsquo;re new to foam rolling, I recommend you start with one that&rsquo;s smooth, then go onto one with the nobbly bits on it.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-683x1024.png\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4188\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-683x1024.png.webp\" alt=\"injury prevention strategies for pain free running\" class=\"wp-image-4188 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/32.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Wear properly fitting running shoes<\/h2>\n\n\n\n<p>Finding the <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">right running shoes<\/a> is very much a process of trial and error.&nbsp;<\/p>\n\n\n\n<p>But I can&rsquo;t underestimate the importance of finding running shoes that are both supportive and comfortable.<\/p>\n\n\n\n<p>There are so many brands and types of shoe out there, it can feel overwhelming to try and find a shoe that fits you and your running style.<\/p>\n\n\n\n<p>Start your search in the best way possible by visiting a specialist running shoe shop. <\/p>\n\n\n\n<p>They will be able to advise on the best shoe for you based on your biomechanics and running style.<\/p>\n\n\n\n<p>All good running shoe shops will offer a free gait analysis. <\/p>\n\n\n\n<p>This is where they get you to run on a treadmill for a few minutes so they can assess your gait and <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\" data-type=\"post\" data-id=\"1516\">footstrike<\/a> (how you run and how your foot lands on the floor).&nbsp;<\/p>\n\n\n\n<p>They will also be able to tell from this exercise if you overpronate or underpronate. Basically this is whether or not your foot rolls inwards (overpronate) or outwards (underpronate).<\/p>\n\n\n\n<p>Depending on how you run, they will be able to find shoes right for your feet.&nbsp;<\/p>\n\n\n\n<p>Many runners have a brand and style of shoe that they tend to stick with once they&rsquo;ve found one they like.&nbsp;<\/p>\n\n\n\n<p>My favourite brand of running shoe is <a href=\"https:\/\/www.brooksrunning.com\/en_gb\/womens-running-shoes\/\" target=\"_blank\" rel=\"noopener\">Brooks<\/a>. They have a range of running shoes for both road running and <a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\" data-type=\"post\" data-id=\"4735\">trail running<\/a>.&nbsp;<\/p>\n\n\n\n<p>Even better, they offer free 90 day trial for their running shoes. So, if you&rsquo;re not satisfied, you can return them for free within the 90 day period.<\/p>\n\n\n\n<p>Visit your local specialist shop to find the best shoe for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other useful resources<\/h2>\n\n\n\n<ul><li>Dee over at the <a href=\"https:\/\/femmefitalefitclub.com\/\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">Femme Fatal Fit Club<\/a> has written a really useful article on the <a href=\"https:\/\/femmefitalefitclub.com\/top-6-women-specific-running-injuries\/\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">top 6 women-specific running injuries<\/a> and how to prevent them. <\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>There&rsquo;s nothing more annoying and disheartening for a runner than pain. Pain can stop you in your tracks or it can be chronic &ndash; starting small and gradually getting worse over time.&nbsp; The last thing a runner wants or needs is an injury. But with these injury prevention strategies you can learn how to stop &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2509,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88],"tags":[70,135,69],"mv":{"thumbnail_id":2509,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/2-1-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2547"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=2547"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2547\/revisions"}],"predecessor-version":[{"id":8176,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2547\/revisions\/8176"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2509"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=2547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=2547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=2547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}