by Bengal Hotdog

Created on: April 24, 2009   Last Updated: July 31, 2009

Many people love to run. It's a great cardio workout and all you really need are a good pair of shoes and some willpower. However, it is a high impact activity that can cause structural and overuse injuries if care is not taken.

Kinesiologists and Physiotherapists argue about the best way to run; whether you should strike with your heel first, or the whole foot at once.

The fact is, every body is as unique as a fingerprint. Nobody moves exactly the same way, nor do we all run with the same movements. So if you're running is comfortable and enjoyable, you're probably doing fine. However many people make simple mistakes when running that should not be ignored. Small mistakes can easily become chronic pain that you'll regret for a very long, long time.

One common example is shoes. Ideally we would be able to run barefoot as the most natural and comfortable way to jog, but that wouldn't likely be widely accepted. Sharp objects, rocky ground, or unnatural flat surfaces would damage our soft tootsies.

We can, however, get great running shoes. If you're really serious about running it's important that you don't cheap out on shoes. Be careful to choose the pair that give you the most support, which will protect you from long-term injuries caused by repetitive impact.

If you're not so serious and only jog casually a few times a week, then it's not really necessary to shell out half your pay on shoes. You shouldn't have trouble finding a decent pair with proper support that fits into your budget.

Another mistake people often make is inefficient strides. Taking strides that are too long or wasting energy by putting a bounce into it. Next time you run, pay attention to how your foot is hitting the ground. If you tend to leap with every step, you'll notice your feet hitting the ground hard and your toes land out in front of your knees. It's inefficient and puts extra strain on your muscles and joints.

On the other hand, some people take short, bouncy strides and this can lead to tight calves and other problems.

One problem most people have run into before is shin splints. This is very painful, seems to last forever, and sets back your training. If you've never had it before it's a sharp burning pain that runs up your shin. It's caused by the repeated pounding your legs take when you run, and is worsened by hard surfaces such as concrete or asphalt. If you experience this, take a break and let it heal. Otherwise you could risk worsening the condition and creating an actual stress fracture, which will undoubtedly set you back more than just a few days. So stop, take a break, and consider looking into a new pair of shoes or a lesson on proper running technique.

A serious common mistake made by new runners is to try and push through pain, thinking that "no pain = no gain". Running is hard on the body and it's important to allow the muscles and joints to properly recover from the stress in order to make progress.

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