Running continues to surge in popularity, drawing more people outdoors. Unfortunately, running injuries are also on the rise.
Last year, 710,000 people suffered a running injury—up from 640,000 in 2013 and 610,000 in 2012. Novice runners are especially vulnerable.
As a beginner unsure if running suits you, it's tempting to use old sneakers to save money. However, proper running shoes drastically cut injury risk. The ideal pair matches your gait and foot strike. Consult experts at a specialized running store for personalized advice.
Stretch before or after? Experts debate it, but everyone agrees: never start at full throttle. Begin with a warm-up of at least a few minutes to prepare your body.
Running alone can shorten muscles and weaken stabilizers. Complement it by strengthening calves, thighs, ankles, feet, and upper body. Stretch regularly to maintain flexibility and balance.
Once hooked, rapid progression feels exciting—but rest is essential for recovery. Follow a structured schedule with plenty of off days to avoid overuse.
Solo running works, but groups are ideal for novices. Learn proper posture and technique from seasoned runners to build a strong foundation.
On PreventionInjuries.nl, find tips for preventing injuries across various sports.
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