by Julie Kliegman

Created on: April 29, 2009   Last Updated: June 24, 2010

Running is a rewarding activity, so it is important not to let injuries get in the way of exercising. Obviously, it is impossible to be completely protected against injuries, but there are many steps runners can take to avoid missing workouts. All too often, runners suffer from entirely preventable injuries.

Stretching both before and after workouts is essential. It is okay to take a warm up lap first, but then be sure to stretch right afterwards. A runner's legs and arms must be loose before and after exercising. This way, their muscles will not get pulled as often and soreness will decrease.

Although it is important to be ambitious when planning workouts, too much of a challenge is a bad thing. For someone who sticks to two-mile runs, trying a twelve-mile outing is a bad decision. Slowly build up to longer distances and faster paces. A quick, difficult increase will catch the body off-guard and possibly result in exhaustion.  The same principle goes for changing terrain on workouts.  For a runner used to flat land, suddenly tackling steep hills can become a problem.

Drinking water or a sports drink is another essential step in preventing injuries. Runners may not realize it, but dehydration kicks in long before the runner is even thirsty. Eight glasses a day is a good guard against dehydration and fainting during or after a tough run.

While running, being aware of the different surfaces can help prevent injuries. It is always better to run on grass or dirt, not pavement. Hard trails take a toll on knees and ankles, so runners should choose paths wisely. If this cannot be avoided, runners with previous injuries will be better suited for the run if wearing a brace on the ailing body part.

If, after a run, a runner suspects an injury, he should immediately check for swelling and take ice to the area. Even if it turns out to be non-threatening, it is a good idea to be safe and prevent any possible damage. Icing an injury for a half an hour four times a day is a necessary precaution. Anything extremely painful, swollen or discolored should be shown to a doctor as soon as possible.

Runners who have been diagnosed with injuries should always follow the doctor's word, even if it seems overly cautious. Coming back from an injury too soon, ranging from issues like stress fractures and sprained ankles to repaired ligaments and broken bones, will result in trouble. It is best to take it slow and pass the time by building up upper body strength or abdominal muscles.

Running is meant to be fun and enjoyable, but safety must always come first. Smart decisions while running can make all the difference in the runner's health and therefore performance quality in the years to come.

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