Yesterday morning you woke up and saw that the sun was shining and you got an itch to go running. So you dug out your running shoes, scraped off last season's mud, pulled them on your feet and rushed out the door for your favorite 10-mile run. Today, your enthusiasm for the sport of running has somewhat soured because your feet, ankles and legs hurt and your chest is tight. As you look over at your running shoes they seem more like an enemy than an old friend. So what went wrong?

Starting Out Too Fast After a Break From Running

One of the main causes of running injuries is jumping back into running after an extended break. It is recommended that if you take a break from running that lasts more than a couple of months you should gradually build your way back up to your old running distances and speeds. This means starting out with lower impact aerobic exercise to rebuild your endurance and running short distances like a 2- or 3-mile jog.

Shoe Problems

Shoe problems can also lead to serious running injuries. The first shoe problem that you will want to avoid is buying the wrong running shoe for your foot and running style. The best way to avoid shoe choice issues is to go to a running store and get properly fitted with a good quality running shoe.

Another shoe problem that can lead to running injuries is that they are worn out. Running shoes that are worn out do not provide you with the support and cushion that your feet need. Just like you replace your vehicle's oil every 3,000 to 5,000 miles, it is recommended that you replace your running shoes every 300 to 500 miles.

The third shoe issue that you need to avoid is using your running shoes for every day wear or for walking. Both of these activities put different types of stress on your shoes and can wear down the special design components of your running shoes in a way that makes them uncomfortable when running. Generally, you should just wear your running shoes when you run.

Stretching to Prevent Injuries

Proper stretching is a key component of preventing running injuries. However, you don't want to stretch muscles that are cold and stiff. Instead jog lightly for a few minutes before doing your preliminary stretches. Then stretch again after your run.

Strengthen Your Core

While running is a great form of exercise, it requires supplemental toning and training. The most important supplemental training that you will want to do to prevent injuries is to strengthen your core. You can do this by squatting, lunging and doing abdominal exercises. You may also want to do light to moderate weight training to develop your overall strength.

Nutrition

Proper nutrition also needs to be addressed if you want to prevent injuries. A runner's diet needs to include whole foods, fresh fruits and veggies, adequate carbohydrates and plenty of protein. You will also want to make sure that your body is properly hydrated before, during and after your run.

References:
Runners Guide. (2008). "Injury prevention-preventing common running injuries."

Military.com. "How to prevent running injuries."

Sports Injury Clinic. (2008). "Runners injuries: Preventing of running injuries."