Upping Your Mileage This Spring? 6 Ways to Reduce Your Risk of Common Runner's Injuries

More runners than ever are pushing themselves to finish marathons and ultramarathons. According to Strava, a sports app, 21% of registered runners ran at least one race in 2023, up 24% from the year before.

Marathons fill up faster, and there are more runners than ever before. For instance, the number of applicants for the London Marathon increased by 48% among UK applicants and 43% among international applicants in 2023.

Unfortunately, as runners up their miles, they also increase their risk for sports injuries. About half of all runners get hurt yearly.

At North Park Podiatry, our skilled podiatrists want you to stay in shape and meet your running goals — including finishing a marathon. However, we want you to do it safely.

At our San Diego, California, offices, we treat sports injuries and also help you learn how to prevent them.

So, how can you add miles without increasing your injury risk? Here’s how to reduce your risk of typical runner’s injuries as you push toward your personal finish lines.

1. Mind your shoes

Don’t skimp when it comes to your running shoes.

While you may love the idea of running on a rubbery cloud, over-padded or thick-heeled running shoes may overstress your body by allowing it to run longer than it should. Find shoes that top athletes in your chosen sport (straight marathon, trail marathon, etc.) favor.

Make sure your shoes fit your feet snugly but aren’t overly tight. You shouldn’t need to “break them in.” They should be comfortable from your first run.

If you’re like most runners, your feet are probably a bit misaligned. Be sure to check with your podiatrist for custom orthotics that keep your feet and ankles safe while you run.

Replace your shoes regularly. The average runner needs to trade in their shoes every 400-500 miles (approximately every 3-4 months or sooner if you’re a pro).

2. Make a plan

Don’t increase your distance by more than 10% a week. That’s simple enough — just keep track of your miles.

But you shouldn’t increase your intensity by 10% a week, either. That means you need to monitor your heart rate as you add more challenges, such as running uphill or longer distances.

Use a sports monitor like the Apple® Watch or Oura® Ring, or just take your pulse before and after your workout.

Focus on one metric at a time. If you want to pick up your pace, don’t add to your running distance. If you're going to increase your running distance, keep your pace steady.

3. Make sure you recover

Running can be unforgiving. The relentless pounding as your feet strike the ground stresses your bones, ligaments, tendons, muscles, and joints. After your run:

Rehydrate with water and electrolytes
Fuel up with protein and complex carbs within 30 minutes
Breathe deeply to relax your body
Make sure you get 7-9 hours of restful sleep per night

Take rest days to let your body recover and rebuild muscles and other tissues damaged by the stress of your sport.

4. Cross train

Nothing sets you up for injury more than making the same motions every day. The best way to avoid repetitive stress injuries, including arthritis, is to make your body move in different ways.

Build strength in your legs with squats and weight lifting. Try dance, martial arts, or yoga to create more flexibility and core strength. Adopt another sport just for fun one or two days a week.

5. Warm up and cool down

Don’t forget about pre- and post-sport stretches. Be sure you move your joints gently before hitting the pavement. Stretch your hamstrings and calves. Swing your legs, arms, and trunk. Do the same after your run. Your body will thank you.

6. Get help when you need it

Don’t ignore injuries. Take a day or two off for rest so you can recover from minor pulls or strains. If your pain and movement don’t improve, see us right away. The sooner you treat and rehab your injury, the sooner you can return to running.

To learn how to prevent or treat sports injuries, contact us today by phone or online appointment form.