Running is a great full-body cardiovascular exercise, but when it causes pain, it can stop you in your tracks. Certain injuries are common among runners, such as back, knee and foot pain, tendinitis, shin splints, and sprains and strains. However, with a few changes to your routine and by following best practices, you can reduce the likelihood of discomfort and continue to enjoy exercising.

How to Avoid Pain When You’re Running

1. Wear Proper Footwear

One of the best ways to avoid running injuries, especially foot pain, is by wearing proper footwear. The impact from running can cause shock and stress on your joints, so sneakers designed to absorb those impacts are essential. If you aren’t sure which ones to buy, have your feet and gait evaluated to determine how you run and which styles will be most supportive Keeping foot pain at bay also means replacing your shoes every 300 to 500 miles.

2. Listen to Your Body

If you're new to running, build up your mileage gradually, and avoid doing too much too soon. When you increase the duration and frequency of your runs too fast, you increase the risk of shin pain. However, even if you're an experienced runner, listen to your body and slow down or stop when experiencing discomfort. Overuse injuries often start small and worsen with time. When you pay attention to the signs, you can reduce the effects of injuries or prevent them altogether.

3. Avoid Running on Pavement

Whenever possible, try to run on a soft surface, such as grass or a track, rather than the road. Working out on concrete and asphalt increases the impact on your joints, which can lead to pain. Also avoid running on sand, as the uneven surface can increase the risk of an injury.

4. Cross Train

Running is a full-body workout, but it mostly targets the muscles in your legs and buttocks. Alternate your runs with cross-training sessions to work all of your muscles, especially in your core. This is vital to maintaining balance and stability, which can reduce your chances of an injury.

If your running workouts are causing pain, turn to the professionals at Orthopaedic Associates of Rochester in New York for help. These doctors work with patients of all ages and care for wide range of musculoskeletal health issues, including joint care, sports medicine, and bone health. To learn more about their services and schedule a convenient appointment, call (585) 723-3000.