How To Prevent Jogging Running Injuries

You prevent running injuries with the principal of gradients, not doing too much too soon. Jogging is a natural activity; our bodies where designed for plenty of use. Still, you need to work the training plan with sense to meet your goals.



You can avoid runner injuries by applying…

The Principle of Gradients

A gradient is a slope. The angle of the slope determines how sharp the rise. Like a hill for instance, is a gradient. A steep slope makes that a tough climb. A hill with a small incline is much easier to climb. You still get to the top. Nevertheless, it is sure easier getting to the top on the road with a mild incline.

To apply gradients to your fitness workout program means you avoid steep increases in mileage, time or effort.

Resist Too Much Too Soon

running knee pain

Most runner injuries are a result of taking on too much too soon. Whether beginner running or an experienced runner that is now training for a half marathon, over doing it will cause pain and possibly set you back. Common running injuries are running knee pain, black toenail, plantar fasciitis and shin pain for both the experienced and those just starting out.

When you increase the mileage, you increase the work output demand. The same for speed work. When you increase the intensity or speed of your workouts, you must allow your body a chance to adapt. There is a difference in calories burned running or jogging which shows there is more work needed.

It may take you months to get to 10 miles a week. Be patient. This early work is building muscle strength and endurance and key to preventing knee pain from running. It will take as long as it takes. I always found going from 20 to 30 miles per week could be done quicker than those early small increments of increased miles at the beginning.

Increase your mileage when all is well. Not when you have knee swelling, shin pain or any other twinges of pain. These are clues that you are heading for injury if you keep to what you are doing. Now is the time for preventive action. Back off your training. Ice the affected area. Do more walking exercise and other cross training activities.

Running jogging should not hurt. As you gain experience, you will better know which pains you can ignore –like a side stitch. For now, you really don’t have the muscle strength, endurance or flexibility to run through pain.

Experienced joggers have a tendency to run when it hurts leading to running injuries. The problem is that pain is something to avoid as a natural instinct. So by running through runners’ pain, you are almost certainly altering your running technique to compensate for the pain. This then leads to future new jogging injuries.

Your running form or technique is also a key method of preventing running injuries. Running light and efficiently not only conserves energy, it also is gentler, thus preventing running pain.

What was your worst running injury?

Are you a newbie or long-time jogger? Have running injuries prevented you from reaching your goal? Or were they just a minor setback? Do you have a story about the worst running injuries? Tell us what you did. What worked, what didn't?

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

Heel Injury 
Last year (2014) in the winter session, I started running. I had a pair of old shoes and I started with that. Previously I used to run with my toe …

Black Toenail From Running 
I have had shin splints, a sprained ankle, and even a touch of frostbite. But, the worst running injury was the black toenail. This is when the upper …

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Work the Plan with Sense

You can probably think of a time you achieved a goal by following through on a plan. Whether a career goal or a personal goal.

Stuff happens and you have to adjust the plan. Stubbornness or lack of sense is not going to get you to the starting line of your 5k race if a change is required. I will give you my personal experience with this lesson…

I was training for my first marathon. Absolutely determined. Nothing was going to stop me from achieving my goal.

It was a Sunday morning and I set out on a cold winter morning to run 16 miles. It would be a milestone. My first time at that distance. I felt energized and eager. So when I spotted that soda pop can in my path, I was certain I could clear it. Wrong!

I hit it, twisted my ankle. It smarted at first. I walked a bit, it loosened up. Then with all the determination I had, I completed the run. After a while, it didn’t hurt anymore. I ran 11.5 miles on a sprained ankle that day.

Lesson learned –I set my training back a full 6 weeks. I had to select another marathon to run. So remember that it is much better to adjust your plan than to be sidelined and miss out altogether.

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