4 Ways to Prevent Running Injuries

For the past few weeks I have been talking about running and training. For today’s Fit Friday’s post I want to focus on taking care of your body after your workout.

We all know we’re supposed to stretch before and after a workout. Some might argue that you only need to do it after not before. But how often do you remember to stretch period. I know I forget sometimes, and try to get a quick, short stretch whenever I remember.

I. Stretching

Stretching is really great for your body. Whether you workout daily or not, I believe you should always stretch, especially first thing in the morning.

Below are some good stretching exercises that you should give a try:

Plantar Fascitis Exercise Lower Body Stretch


II. Kinesiology Tape (KT Tape)

KT Tape BlackI have been preventing injuries from happening by using KT Tape: Kinesiology Tape. This product is fantastic. I use it mainly during my long runs, anything above 6 miles. “KT Tape is lightweight, comfortable to wear, and used to treat and prevent hundreds of common injuries such as knee pain, shin splints, and tennis elbow.” (Click to find out more on how KT Tape works)

III. Foam Roller

An awesome tool that helps with easing sore muscles and goes well with stretching, is a foam roller. I’ve recently gotten into foam rolling and I love it. I wish I had done this sooner. After my first outdoor run this year, and the right hip/thigh pain I was having I read several blogs that recommended foam rolling so I gave it a try and I’m really glad I did.

Foam Roller

As simple as foam rolling looks, it is truly amazing, it’s crazy how you won’t feel a knot in your body until you foam roll. Especially knots in your legs. Being able to release those knots will help you recover faster, perform better and of course avoid injuries.

Many of us believe that by stretching alone we’ll be fine and the soreness/pain will go away. Like I said before stretching help, but to get deep in the muscle and tackle those knots that only get worse over time you have to either pay to get a deep tissue massage or buy a foam roller and use it after every workout.

Below are some foam rolling exercises that you should do after your workouts:

Foam Rolling Infographic

Get health and fitness tips at Greatist.com.

I also recommend purchasing the foam roller via Amazon, only because it’s cheaper and get free shipping.  Most sporting goods stores will charge you $40 dollars and up for a 6×36 foam roller, when on Amazon you can get it as cheap as $25-$35 dollars and it arrives within a week or so. I rather wait for it and save $5-$10 extra dollars than rush out and get one for a higher price.

IV. R.I.C.E (Rest Ice Compression Elevation)


As much as we would like to workout and run everyday, we need to remember to practice the R.I.C.E method every so often. Resting is important to allow your muscles heal. Applying ice throughout the day after running will help reduce pain and swelling. A little compression should be applied lightly in the form of an elastic wrap or bandage, the compression will help with any swelling. Last but not least, elevating the injured part above the level of the heart will help reduce the swelling. It is recommended to do this on the first day of the injury.