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HomeRunner DailyHow to avoid injuries while running: how to run safely

How to avoid injuries while running: how to run safely

With the arrival of good weather, many people realize that they have gained a few extra kilos during the winter.

How to avoid injuries while running: how to run safely
Keep in mind these tips to avoid injuries while running

With the arrival of good weather, many people realize that they have gained some extra kilos during the winter. The polvorones, company dinners or Christmas feasts feel comfortable populating our love handles and we try to put an end to them by launching the ‘operation bikini’. To combat them, running is a good option if it is practiced taking into account some tips that will avoid injuries and physical problems.

From Runner Daily we propose a series of guidelines to make your runs as safe as possible.

Don’t go ‘zero to 100

Although we all like to see results soon, it is not advisable to overexert yourself when you start running. Set goals that you can reach and don’t decide to start running 15 kilometers a day. It is better to increase the intensity and duration of the exercise little by little, so that your body adapts to your new routine.

Beware of asphalt

If you live in the city, look for places to run where the ground is dirt or grass – surely you have a park nearby. This way, your knees will suffer less with each impact against the pavement. Thus, it is recommended to avoid running on asphalt whenever possible, so that the joints are less affected. Popular races usually take place on this type of hard ground, so it is advisable in these cases to choose suitable shoes that reduce the force of the blow.

Warm up and stretch

Although you may be lazy to do warm-up exercises before going out for a run, they are essential to avoid injuries. They tighten the muscles and prepare them for the run they will have to endure. They also prevent annoying and painful pulls and promote elasticity. The same applies to stretching when we finish running. Surely, after a good run, five more minutes dedicated to these exercises won’t cost you anything.

Choose your footwear wisely

It is obvious to remember, but the parts of the body that suffer most when we run are the legs and feet. They are the ones that receive the impact of the ground in the first place, and they must mold all their musculature and bone structure to cushion them. To make their job easier, choosing the right running shoes is essential. Keep in mind that the sole material must be of good quality, as well as the inner lining of the shoe to avoid chafing.

[Video: How to lace up your running shoes to prevent blisters while running].


When we exercise, the body sweats, loses water and decreases its level of mineral salts. It is therefore essential to restore it to its initial levels through hydration. It is important to drink water during the race, as well as when you have finished your routine. Be careful not to drink too much liquid too quickly to avoid digestion problems or stomach upset, especially when the water is cold.

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