Simple tips for avoiding running injuries | Women's Running

Simple tips for avoiding running injuries

Read Time:   |  January 6, 2020

You’ve decided that this year is the year. You’re ready for this. 2019 is behind you, and now you’ve got your full attention on your fitness goal. It’s the year of running.

Now, running isn’t a walk in the park (though there’s no shame if it’s currently just a fast shuffle), so it’s important that you warm up and cool down appropriately. Look after your muscles and then they’ll look after you by reducing the likelihood of injury and helping you get out some extra speed/distance from your springy pins.


Before and after your run, make sure you stretch your muscles out. This helps them to become more flexible so you get a wide range of motion (important when you’re powering up that hill), as well as helping to prevent the tightness you can feel following a hard run. The reason you feel this tightness may be because you’ve started working the muscles too suddenly, causing them to stretch quickly, which can be damaging not just to your muscles, but to your joints as well. Stretching is vital to keeping your body happy and healthy before and after your run.

Want some ideas for stretches to incorporate into your workout? Take a look at our eight simple stretches here.

Foam rolling

This is a great way to reduce the tension that can build up in your legs and lower back, helping to prevent injury as well as speed up your recovery time between runs. Although it can be a painful experience, foam rolling is a great way to help your muscles heal and recover. If you’re not sure how to use a foam roller take a look at our video here.

There are loads of foam rollers on the market, whether you’re looking for a straight forward textured one or a vibrating one that reduces the ‘ouchy’ feeling.

Using a massage device

If you’ve got some deep muscle soreness, or muscle cramping, then you might want to consider using a RecovaPro. With four different heads, this is a great piece of kit to be able to target the different areas of your body effectively to get into those sore spots and ease out the muscle tension. And with just 30 seconds needed in the sore area, it’s quick and easy to use. Take a look at the benefits it can help with across your body on the website at Interested in buying one? Just add WR10 at checkout for 10% off your purchase.


Now, we know the word ‘physio’ may strike fear in your heart, but don’t be scared. If you’re getting into some serious running then seeing a physio as part of your routine is vital for injury prevention. If you’ve got a niggle make sure you go to see a specialist sport or running physiotherapist who will be able to help you. Their goal will be getting you to run comfortably rather than not to run at all. So make sure you see them before the problem gets worse, or just on a quarterly basis to give your body a bit of an MOT when you’re going on those long distance treks.

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