Running is the most exhilarating form of exercise you can do. It unlocks doors you never imagined walking through and liberates you from the confines of the gym. But it also puts your body through new stress on your bones, ligaments, and muscles. Old familiar overuse injuries can derail your progress if you're not careful. This article addresses common injuries you wouldn't wish to endure as a beginner runner and the simple steps you must take to make it possible and stay healthy. So you can enjoy running as a normal part of your exercise routine.
Common injuries that can occur for a beginner runners
- Shin splints: Pain in the shinbone caused by repetitive stress, usually due to increasing mileage too quickly or running on hard surfaces.
- Knee pain: May be due to weak glutes or poor running mechanics causing the knee to track in.
- Plantar fasciitis: Heel pain resulting from inflammation of the tissue on the sole of the foot.
Warm up and dynamic stretching
An effective warm up loosens your joints and muscles. Start with a jog or walk of five minutes. Next, transition into dynamic movements like leg swings, high knees and butt kicks. This gets blood flowing and can reduce risk of injury. It will probably go against your initial instincts but don't static stretch before runs, save it for afterwards to warm down.
How to prevent shin splints
- Shin splints are possibly the most frustrating ones for novice runners. They occur when the muscles and tissues on the shin are repeatedly irritated. To prevent shin splints try:
- Gradually increase mileage: Follow the 10 per cent rule and take rest days.
- Run on softer surfaces than pavements and roads: Grass, country trails, or a treadmill are kinder to your legs than pavements and roads.
- Wear supportive trainers/shoes: A shoe that has good cushioning, arch support, and stable laces that keep your foot in place. Replace shoes before they wear out.
- Strengthen supporting muscles: Muscle conditioning keeps your ligaments and bones from suffering excessive stress and strain. Calf raises, glute bridges, and core exercises develop muscle strength and stabilise.
- When you start feeling pain in the shins, stop running right away and apply ice to the affected area. Rest for a few days and then resume gradually. Shin splints, if neglected, can lead to stress fractures, so do not ignore them.
Recovery runs and rest days
All runs don't have to be taxing your body. Recovery runs are low impact, slow intensity runs that promote blood flow and permit your body to acclimatise. Give yourself at least one rest day in between runs. Rest days are when your muscles recover and strengthen. Adequate rest, in addition to sleep and nutrition, also plays a huge role in recovery.
When to see a doctor about your running injury
Persistent pain, swelling or a sudden sharp injury warrants attention from a medical professional. A physiotherapist can assess your gait, recommend exercises, and suggest modifications to your training plan. It’s better to address small issues early than to let them worsen and become a bigger issue.
Warming up properly at the beginning of your run and paying attention to what your body is saying whilst gradually increasing your workload over time, you can lower your chances of injury. If you're thinking of starting running and would rather have a pair of leggings to begin with, give our Gym Leggings a go.
To learn more on running, you can check out our how to start running, which gives a walk through guide anyone new to running could follow easily.