The Keys to Running Injury-Free

ButtPainPreventing injury is critical to consistently running your best; maximizing the physical, psychological and social benefits you derive from running.

Yet, studies show that on average, 63% of women runners get injured every year. That’s almost two-thirds that are forced to miss training due to injury!

What does science-based research conclude you must do to join the injury-free minority?

Dr. Reed Ferber of the University of Calgary’s Running Injury Clinic answers this question in this issue of Running Room magazine.

A review of 25 different research studies involving over 26,000 athletes concluded:

Can injury risk be reduced by rotating running shoes during training, rather than sticking with just one pair? Several studies conducted in Luxembourg tested this often overlooked variable.  The multi-pair runners had a 39% lower incidence of injury compared to those that ran in just their fave pair.  The authors concluded:

  • Rotating your running shoes significantly reduces injury-risk.

In previous studies, the same researchers observed that multisport runners suffered 25% fewer injuries that those that only ran.  Here again, compelling evidence that:

  • Cross-training does reduce injury risk for runners.

Finally, a review of several current research studies yielded that previously injured runners suffered a whopping 72% higher injury rate, compared to runners not previously injured.  Clearly:

  • If you have recovered from an injury, you must address the underlying cause of your injury to prevent re-injury. Rest and pain reduction offer insufficient protection against injury.

Check out Injury-Free Running for Women Over 40 for specific recommendations and exercises so you can stop injury from ruining your plans for running and racing.  Prehab and rehab all rolled into one!

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