1. Focus on your form
When running, avoid over striding. This happens when your foot lands in front of your knee, adding unnecessary pressure on your muscles, joints and tissue, creating excess wear and tear.
Pro tip: Focus on landing your foot as close to your body as possible. Don’t reach your leg more than it has to, talking smaller steps.
2. Add strength training to your routine
Your best armor against injury is a strong body. Strength in your muscles, ligaments and tendons allow you to run with more control and stability.
Pro tip: Do strength training after your run, at least 3 times a week.
3. Find the right shoe
Research done by Peter Larson Ph.D. and author of Runblogger, shows that the firmness of a shoe’s cushioning influences the stiffness of your legs, affecting the impact of running on your muscles, bones and joints.
Pro tip: Try rotating through a few pairs of sneakers, using a different pair for different workouts (such as trainers for long runs, grippy shoes for trail runs and minimal shoes for strength training). The variety will mix up how the force in your step is applied and can reduce stress in your feet and legs.
4. Never skip a warm up.
Your muscles need to be primed and ready for your workout to avoid injury. A good warm up lets your muscles, joints and bones loosen up and gently bring your heart rate up.
Pro tip: Focus on dynamic stretching before your warm up walk, click here for more details
*For more information on injury prevention: http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries