Stay on track with running goals: Tips for injury prevention

Approximately 50 million Americans regularly hit the pavement or trails, making running one of the nation’s most popular forms of exercise. In the past year, race participation has grown by at least 8 percent, mirroring a rising enthusiasm for the sport. However, as with any form of exercise, injury is a possibility, and at least half of regular runners experience some form of injury each year.

For those planning to start running or for active runners simply looking to avoid setbacks, preventing and treating injuries should be a top priority, said Laura Marsh, MD, clinical associate professor at the Texas A&M University College of Medicine and head team physician for Texas A&M Athletics. Marsh, who is board-certified in both family and sports medicine, has seen a wide range of sports-related injuries throughout her career.

Start slow, build gradually

When beginning a new workout routine, Marsh said starting low and slow is crucial, as increasing intensity too quickly often leads to soft tissue injuries. Instead of starting off running too quickly for too long, increase distance and time at a suitable pace for your fitness and experience levels.

“Anytime you take up a new exercise regimen—whether it’s running or it’s lifting weights—if you go too hard, too fast, your body doesn’t have adequate time to adapt and recover,” Marsh said.

The most common injuries Marsh encounters are strains, sprains and stress fractures, particularly in the hips, legs or feet. These injuries, she said, are largely avoidable with the right approach.

Cross-train for injury prevention

One of the best ways to prevent injury is to incorporate cross-training into your routine, Marsh said. Cross-training helps build strength, flexibility and mobility, preventing overuse injuries such as Achilles tendonitis or shoulder problems that can arise without proper rest and variation.

“Single-sport athletes tend to be very strong in one area but may lack strength and mobility in other areas of their body, which sets them up for injury,” Marsh said.

Activities such as high-intensity interval training (HIIT), cycling, swimming and weightlifting force the body to engage different muscle groups, Marsh said. For optimal balance, she recommends weight training and incorporating active recovery days.

“One of the best things you can do is to incorporate weight training and active recovery days with something that’s lower stress like yoga, Pilates, walking or stretching,” Marsh said. “You should be doing something that’s lower stress and challenging your muscles differently.”

Listen to your body

Perhaps the most important injury prevention tactic is simply tuning into your body’s individual needs.

“If something is more than uncomfortable or sore, then stop and check in on what is going on,” Marsh said.

Pain is rarely a good sign, and “pushing through the pain” can often progress an injury, she continued.

When you do get injured take the proper steps before continuing to train. Marsh recommends working with a physical therapist, athletic trainer or other medical practitioner to create a safe, balanced recovery plan. When returning to training, take it slow, listen to your body and contact your medical professional with any concerns.

“It’s always better to be safe than sorry,” she said.

Do these four things for long-term success

From a medical standpoint, Marsh stresses four keys for preventing sports-related injury:

• Start slow and allow time for recovery.
• Maintain proper nutrition and hydration.
• Get adequate, high-quality sleep.
• Seek professional guidance if struggling.

“Physical therapists, athletic trainers and other sports medicine professionals are here to help,” Marsh said. “Our goal is to help keep you moving and active, no matter what stage you’re in. My goal every day is to keep my patients moving and active and enjoying life.”