How to run further and longer without injury

Runners are notorious for suffering injuries, but it doesn’t have to be that way. So many common running injuries are preventable and avoidable. Would you like to run further without getting injured? We have some suggestions that you can put into practice starting from your next run. This information is useful for new runners and experienced runners alike.

Build slowly

When you set yourself a goal of running in a race, it’s common to set yourself a training schedule that includes reasonably large jumps in distance. You may aim to cover more miles overall each week or extend your long run to your next training milestone. This can be hazardous if you don’t do it slowly. If you want to run further without getting injured you’ll need to increase your mileage slowly, no more than 10% per week.

Maintain consistent speed

Don’t expect to maintain your 5K time over a 10K distance. As you explore longer distances maintain a conversational pace and don’t try to speed through it. Pushing too fast will exhaust you and possibly cause fatigue far earlier than necessary.

Use tools to avoid injury

Smart training techniques to help run further without injury but using the right equipment will make a serious impact on the quality of your training. Purchase the best quality running shoes you can afford. You can customise your running shoes by adding sports performance insoles. They will provide additional cushioning and support which will reduce fatigue. Insoles can also diffuse the impact forces on your joints, which is a common complaint of road runners. Typically running shoes should be replaced every 500 miles, but insoles may extend the useable life of the shoe.

Review your running history

Keep notes about your training. Even if you’re not working toward a race it’s a good idea to keep notes about how far you run, your routes, the weather and terrain. Keep information about how you felt on the run and if you noticed any niggles or pains. You’ll be able to track changes and see if additional mileage or new elevations have caused you pain. Reviewing your runs and adjusting accordingly will help you run further without injury.

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