Increasing Your Mileage This Fall? 7 Strategies to Help Prevent Common Runner’s Injuries 

Running is one of the best things you can do for your health. The benefits are immeasurable: It keeps you in shape, it’s good for your heart, muscles, and bones, and it helps lower your risk of many illnesses. 

If you’re a runner looking to increase your mileage as the months grow cooler, we support you wholeheartedly, but want to make sure you do it the right way.

At Southwest Foot & Ankle in Scottsdale, Arizona, we often treat runners who haven’t taken the proper precautions and are dealing with serious problems, from plantar fasciitis to blisters. 

Petrina C. Lewis, DPM, FACFAS, and Mark T. Lewis, DPM, FACFAS, are always focused on helping our running clients practice the exercise they love as safely as possible.

7 strategies to help prevent common runner’s injuries

1. Don’t increase your distance too quickly

It’s a common temptation: You decide you’re ready for more, so you add distance to your run based on what you think you can handle. This is always a bad idea. Make sure you stick to a plan, and don’t increase too quickly. 

As a rule of thumb, don’t increase your mileage by more than 10% a week. Any more than this and you’re pushing your body to adapt too quickly. Let yourself settle into the change so you can avoid hurting yourself and can more easily go the distance. 

2. Check your breathing

Running isn’t easy, or everyone would do it. We understand this. But just so we’re clear, you shouldn’t be pushing yourself to your breaking point. 

Whether you’re staying at the same pace or increasing your mileage, you should be able to speak in full sentences without losing your breath while running. If you can’t, you’re pushing too hard.

3. Wear the proper gear

As a runner, your shoes are everything. Make sure your footwear is designed for running, fits your feet well, and isn’t too worn out. Replace your shoes when needed, and if they aren’t giving you the proper support, consider seeing your provider to be fitted for custom orthotics.

4. Check your running path

Before you increase your mileage, make sure the path you intend to run is safe and even. Nothing’s worse than gearing yourself up for a run in a new area and realizing the path is craggy or the sidewalk dips in places. It will help you prevent injury to do this before running through uncharted territory.

5. Don’t forget to warm up and cool down

Runners who’ve been at it for a while can forget, just like newbies, that warming up and cooling down are always part of the process. And if you’re increasing your mileage, these practices are going to be even more necessary to your safety. Make sure you give your warm-up and cool-down at least five minutes each, so you can avoid injury.

6. Focus on other exercises for strength

Strength training is incredibly helpful when you want to increase your running abilities. For example, leg workouts like squats or lower body or core workouts like planking can increase your strength and stamina so you can go farther for longer, safer. 

7. If you are injured, rest

It’s estimated that 50% of people who run consistently get hurt every year. Sometimes, injuries happen. But those who hurt themselves often do so because they refuse to rest and care for their bodies after an injury. This is why we highly recommend seeing your medical provider if you’re hurt, as well as taking time off to allow your injury to heal. 

You can run farther and faster

But please, do so in a way that’s safe and healthy for your whole body, not just focused on a new time or mileage. We’re happy to share more tips and ideas with you, as well as some that could be helpful for your specific situation.

Make an appointment at Southwest Foot & Ankle today. Call our office at 480-900-7399 or schedule a visit online. We can’t wait to meet you!