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tips to stay healthy running

Eight Tips For Staying Healthy

Tips to Stay Healthy during a regular running program


Having an injury is the worst thing that can happen to your regular running program. Although your tendancy to get injured varies tremendously from one person to the next, common factors such as diet, ability, age and previous running experience are all important. There are many oft-quoted sayings in marathon training circles, some more useful than others. But this one really is true – “Prevention is better than Cure!”


Below are a few helpful hints for stopping running injuries.


  • Too much is too much!

Find the training balance which works for you. If you are following a training plan, but struggle to keep up with it, it’s best to ease off and slow down.

  • Build your weekly mileage little by little

Upping your mileage too quickly is one of the most common reasons behind running injuries. The rule of thumb should be to keep the weekly increase to 10 – 15% or less of your previous week(s).

  • Follow The Hard Day / Easy Day Method

Among the ‘golden rules’ of training – alternate your hard sessions with easier ones! Your body needs to have time to recuperate from lengthy and/or quicker runs.

  • Look at your Shoes

Bio-mechanical problems are another major cause of running related injuries. The goal should be switch your shoes every 400 – 600 miles or so.

  • Keep in mind the Running Surface

Cement is tough on your body. Wherever possible (particularly during the initial stages of your training) you should try to avoid this sort of surface. Forest paths and woodchip paths are good for reducing the impact on your legs, so take advantage of any opportunity you get to run off-road.

  • Better Safe than Sorry!

Listen to your body and if you feel unusual soreness or a slight injury then back off and give it time to rest. Ice any sore muscles and joints. Make sure you warm-up and warm-down for each training session.

  • Cross Train

Cross training helps to counteract the imbalance in your muscular development that results from only doing running training. You can also cut down on the mileage and impact on your legs while still working on your cardiovascular fitness. Cross training is great for beginners during the first part of a training program.

  • Eat healthy!

Eating healthy foods and keeping yourself hydrated all help your body recover, rebuild and fight off any illness that may come about from the extra strain you put on your body during your training plan.