The Basics of Running Injury Free

Running is one of the most sought after exercise routines to improve cardiovascular health, general conditioning and curb the everyday work stress.  There is one slight drawback of being an avid runner and that is the injuries related to running. Repetitive minor injuries can severely impact your daily running routine and set you back in your training.

The same goes for athletes such as marathon runners, one slight injury can set them back from years of training and will take a toll on their motivation and overall well being. This is exactly why it is imperative that every runner takes precautionary steps in order to reduce the chances of them succumbing to any type of injury.

To make sure that every runner out there has all the tools necessary in their arsenal to reduce the chances of injuries, we have articulated a list of steps you should incorporate in your training regime.

Strengthen your kinetic chain

Running is an extremely physically demanding task and it exercises countless muscles and joints. It can also create imbalances and accentuate nominal imbalances that are already present in your body. This is exactly why strength training is a core prerequisite for any runner who wants to avoid injuries and this can only be done by strengthening your kinetic chain.

Your kinetic chain includes all of the muscles and joints that are used while running including not only your feet and ankles but your hips, knees, core muscles, shoulders and arms.

Get enough sleep

Your sleep cycle also plays a crucial role in running injury free. Human body regenerates during sleep , our bodies builds bone, revamps red blood cells, restocks glycogen and processes the neuromuscular learning ability. By not maintaining a proper sleep cycle your body will remain weak and that increases the chances of injuries by a substantial margin. So for all the runners out there, the best advice would be to religiously abide by a healthy sleep cycle in order to make sure your body is operating at its optimum level.


Every athlete understand just how important stretching is as it prepares and conditions the muscles for the strenuous ordeal of running. Most running injuries such as hamstring tears or muscle tears normally happen when the body is not ready for the exercise and it collapses. We would recommend stretching at least ten to fifteen minutes before you start running and taking appropriate breaks in the middle to make sure you are not exhausting your body.

Wear the right footwear and socks

Ever wondered why Olympic athletes are always geared up while performing? Well it is partly because they look cool and also because it helps protect them from injuries. This is exactly why you should wear comfortable and proper running shoes and your apparel should also reflect how seriously you take your running.

Maintain a healthy diet

The last measure you can take to reduce the chance of running injuries is by maintaining a healthy diet. Our bodies require a regular intake of minerals and vitamins to perform its functions and any deficiency increases the chances of injuries. This is exactly why it is imperative that every runner abides by a healthy diet plan.

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Physiomobility continues to remain open and is not part of the lockdown. We continue to have rigorous disinfection policies and procedures in place to ensure the safety of our community and are open for patient in-person visits with all of our practitioners.

Virtual appointments are available and encouraged for those who are at a heightened risk of illness.

We remain focused on our quality of care & our continued commitment to helping our patients feel their best. For further assistance, you can contact us at 416-444-4800 during our opening hours. 

The Physiomobility Team