Why do runners tend to get injured?
An average of three times your body weight goes through one leg on each heel strike! Your heel strikes approximately 2000 each mile. So you can see that is a lot of force that can shock your muscles and body.
But how can this be helped?
Well first i would suggest you wear the right trainers for your foot or running style and make sure they are comfortable. A good running shoe should provide good traction and grip and should absorb some of the impact. Follow this link for a better idea on choosing the right shoe. http://www.goodrunguide.co.uk/RunningShoes.asp . These trainers should be changed every 500miles, or 6 months depending on what comes sooner.
Have a days rest inbetween runs.
Do not increase your distance running by more than 10% each week.
Stretching!- i cannot reiterate this enough, so many people do not stretch enough, stretching dynamically before movement and statically after movement, using a foam roller on those leg muscles will allow to break up myofacial tissue and is something i show my clients.
When you run, try to land quietly, putting your foot down softly regardless of whether you land on the heel or the forefoot.
Keep your feet underneath you and not in front of you when you run. Shortening your stride length this limits unnecessary ankle and knee force ground force.
Keep your body upright and do not slouch as this creates unnecessary hinging at the hip.
