by Cate Kulak

Created on: November 24, 2009   Last Updated: February 23, 2010

Announcing that one is a runner usually brings a litany of injuries that the sport supposedly causes.  The misperception that running always causes injuries is based on oversimplification and misunderstanding.  Everyone knows running basics, so people try to become runners without learning how to do it well and safely.   Athletes from other sports often have bad habits in place from years of running as warm up and cool down for their “real sport.”  However, research shows that running is no more dangerous than any other sport if you stick to the four “ups.”

Warm up

One of the most important things to do to prevent injury is to warm up and cool down thoroughly.   If you doubt the importance of this, toss a rubber band in the freezer overnight, then take it out and try to stretch it.  Running without warming up treats your muscles in the same way, and risks the same result.  

Before anything, spend at least five minutes walking (if you are a first thing in the morning runner) or at a “joggle” pace (where you are sort of, kind of, but not really running).   Once you have done this, you may consider stretching.  Flexibility training of some sort must be a part of your training, but research varies as to whether or not stretching should be done prior to a workout.  When scientific minds differ, self-knowledge steps in; experiment carefully, and record your observations in your running log to determine what works for you. 

Even after all this preparation, you should still start out running slower than your intended pace for five or ten minutes, depending on your fitness level and your workout.  Make sure that you book-end the workout with a parallel cool-down. Once you are done with the official cool-down, it is not yet time to hit the couch; do some yard work, tidy the house, just do something that ensures that your muscles cool down gradually.

Mix it up

The first type of variety to include in your program is different types of surfaces.  Constantly pounding pavement brings the risk of repetitive injuries like shin splits, stress fractures and compartment syndrome, but it has the benefit of a level surface that can prevent traumatic injury.  Trails have softer surfaces to minimize repetitive stress injuries, but the uneven surfaces can lead to tumbles.  Mixing up your training locations gives you the benefits of both types of surface while

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