tips for runners


running injury prevention tips

About half of all runners are injured annually, with most of those injuries occurring from the waist down. Training too hard, aggravating a previous injury and wearing the wrong shoes are some of the most common reasons running injuries occur. Here are some tips to help keep you going for the long run:
  • Watch your running mileage. Increase your distance incrementally you should run no more than 10 percent farther than your longest run at one time.
  • Warm up and cool down with every run.
  • When training to increase speed, run hills to improve muscle endurance and power first.
  • When your power has increased, gradually add four to eight-block accelerations into your normal running before beginning aggressive speed sessions.
  • Avoid stretching prior to running or during warm up. Stretching lengthens and relaxes muscles, and can decrease their response time and overall strength at the end ranges of movement.
  • Gently stretch immediately following a run to help relax muscles and return them to resting length. Avoid aggressive stretching immediately following a run stretching an already tired muscle can tear muscle fibers.
  • Pay attention to stride. Sudden, harsh increases in stride, especially at the end of races or long runs, require extra demand of already tired muscles. Focus on quicker turnover of feet and lower extremities instead.

training and injury avoidance

Download these tip sheets to learn more about training and injury avoidance:
These tips are tailored specifically to female athletes:

already injured? 

Is it too late for injury prevention? Call 864-675-HURT for help and advice.

St. Francis Sports Medicine

131 Commonwealth Drive
Suite 390
Greenville, SC 29615


related physicians

Bon Secours International| Sisters of Bon Secours USA| Bon Secours Health System