7 Tips to Reduce the Risk of Injury When Running

Running is arguably one of the most beneficial forms of exercise on the planet. It engages nearly every muscle in your body, burning calories while building bigger muscles in the process. But like all exercises, there's an inherit risk of injury associated with running. So, what steps can you take to reduce the risk of injury while running?

Change Your Running Shoes

When was the last time that you bought a new of running shoes? Over time, shoes will reduce their ability to absorb force and pressure, meaning your joints will take more pressure during each step. A good rule of thumb is to change your running shoes once every 300 to 400 miles. This may seem a bit excessive, but a good pair of running shoes will go a long ways in protecting against injury.

Run Against Oncoming Traffic

While it's best to bike with traffic, you should walk and run against oncoming traffic. Doing so will allow you to see the traffic, and if necessary, take evasive maneuvers to avoid being hit.

Don't Wear Headphones

If you plan on running outdoors, it's best to leave your headphones at home. Sure, listening to music is great, but it's not worth the increased risk of injury. Wearing headphones will prevent you from hearing horns, sirens, etc., so stick to wearing them at the gym or when running on a treadmill and not the streets.

Partner Up

This isn't always an option, but try partnering up with a running buddy. Having someone with whom to run alongside will make the experience safer and more enjoyable.

Know Your Route

It's a good idea to plan your running route well in advance. Venturing down an unfamiliar road could place you at risk for injury, especially if it's a high-traffic area.

Look Before Crossing

I know this probably sounds like common sense, but it's still worth mentioning that you should look both ways before crossing a street. Hundreds or runners are seriously injured each year for failing to look both ways before crossing a street.

Wear Bright Colors

Comfort isn't the only thing you should consider when choosing running clothes; you should also consider its level of visibility. Conventional wisdom should lead you to believe that bright colors are easier to see, and thus are better to wear when running. A bright orange shirt or vest will help motorists see you, which should reduce the risk of an accident.