Jogging just seems to get more and more popular. Winter is coming to an end, it’s not as cold now, and there are ever more people running in the street. No doubt some of them are experienced, and have continued to practice their sport during the colder months. Others are beginners running for the first time, trying to get in shape for summer. Both groups are at risk of injury.

In our next few posts we will cover some of the most common problems that can occur, we will discuss why they happen and how they can be avoided.

The causes of running injuries can be divided into three broad groups: Training, Equipment and Technology.

Training

In order to avoid injury training should follow certain rules. For example, avoid increasing the distance that you run by more than 10-20% from one week to another, take days off, if a particular part of your body hurts get it looked at – don’t just ignore it. Training without care will increase the chance of injury.

Equipment

The type of shoes you wear when you run is very important. If you are running for the first time make sure you buy a shoe store with a good reputation. Ask for advice from people working in the store and if they don’t seem to know what they are talking about, go elsewhere. It is important that your shoes suit your running style. It is also important to change your running shoes regularly – as a guide they should be changed every 400-600 miles (650-950km) or every 6-12 months.

Technique

There is a wealth of research about the effect of running style on injuries. Different styles seem to work for different body types. It is important to find ways to minimize the impact on your feet and legs. This will help your joints and tissues to adapt to the stress.

The types of injuries commonly associated with running can also be divided into three groups based on where they occur. The vast majority are found below the waist:

Feet and ankles
About 25% of running injuries affect the feet and ankles.

Knees and lower legs
Half jogging related injuries are in the knees and lower legs.

Hips and upper legs
Approximately 20% of lesions found in this area.

In our next post we will discuss some of the common knee injuries associated with jogging.

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