Preventing Running Injuries – 3 Powerful Habits

Holly Martin November 8, 2016

It’s a lot less painful preventing running injuries from happening in the first place, rather than being forced to rehab them after they’ve already occurred.

Let’s take a close look at 3 simple, but powerful habits you can pick up and include in your running program.

RUNNING HABIT #1: ALWAYS STOP TO WARM-UP

How to make running a habit to prevent running injuries

Before your run, take 3 minutes to complete the following:

  • 10 leg swings, increasing height of leg as you go
  • On 10th swing step out into big lunge position
  • 15 seconds of hip circles in one direction, 15 seconds of hip circles in the other direction
  • Repeat swings & circles on other leg

REGULARLY using a warm up that combines movement & mobility will make a world of difference in preventing running injuries!

RUNNING HABIT #2 : RUN WITH A PURPOSE

Are you running hills today?

Are you focusing on better running technique with some postural drills?

Are you using tempo work to build your speed?

You NEED to know this, BEFORE heading out.

At a loss for ideas? Focus on your BREATHING:

Best Running Habits

Use “nose-breathing” to access your diaphragm for the most EFFICIENT breathing possible. Getting maximal oxygen into the muscles will improve both your mental and physical abilities to run for a long period of time.

 * Added bonus:  Making efficient breathing second nature will give you more room to focus on good form and preventing running injuries!

Here’s the drill:

During your run, every 5-10 minutes:

Breathe ONLY through your nose for 1 full minute. Maintain the same pace but draw attention only to your breathing.

Things to note:

  • Yes, you may panic at first. That’s totally normal.
  • Big belly breaths using the diaphragm will allow your shoulders to drop, hips to come forward and cadence to become more stable and relaxed

RUNNING HABIT #3 : TAKE 10 MINUTES PER DAY TO “LOOK UNDER THE HOOD”

How to make running a habit

Our most important tool for Preventing Running Injuries is taking time to address “the kinks” or tight spots in our joints and muscles, every single day.

Here’s how:

At the end of the day, find the bottom of your squat position.

Move around down there, rock side to side, press your knees out and keep your back and neck as long and upright as possible.

What hurts? Where does your range of motion get stopped?

  • Maybe it’s in your ankles. Try foam rolling those calves – 2 minutes per leg
  • Maybe your hips aren’t feeling so hot. Go back to those hip circles in the lunge position – 30 seconds per leg
  • Maybe your back and shoulders are feeling prone to rounding forward. Lay down on your back. Get a lacrosse ball under that shoulder blade and work through the range of motion with big circles and forward/back motions of the arm for 90 seconds before removing the ball and testing the new range. Repeat on second side.

Injuries do not come out of nowhere! Take the time to:

  • Warm up
  • Create a purpose for your run
  • Workout the kinks by mobilizing daily

Preventing running injuries comes down to simply being aware of what’s happening with your body. Be good to yourself – your body will thank you.

Want some more important tips on Preventing Running Injuries?

Be sure to go download your FREE Injury Prevention Training.