Skip to Content

Five Tips to Avoid Running Injuries

This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.

We’ve all heard people say “running is bad for your knees”, which has proven not to be true. However, running can still get a bad rap because of the frequency that runners tend to get injured. I know from personal experience that it is miserable to be sidelined with an injury. Running is my favorite way to stay physically and mentally fit, so today I am sharing five tips to avoid running injuries.


Five Tips to Avoid Running Injuries

1. Stay Flexible- Stretching before and after a run is very important. Another great way to maintain flexibility is by doing yoga a few times week. If you do not have time to devote to an entire class, you can do some yoga poses at home for deep stretching after a run. Some favorites are: Pigeon Pose, the Butterfly Stretch, and Seated Forward Fold.

2. Gradually Increase Mileage- A common mistake runners make is increasing mileage too quickly. A good rule of thumb is to increase your mileage by ten percent each week or add a mile on to your longest run each week.

3. Strength Training- Strength training is key to avoiding injury. Many runners love the cardiovascular benefits that running provide, but struggle to get to the gym to build their muscles. Strong glutes and thighs are essential to maintaining proper form. Some great exercises that can be done at home with weights are: Dead Lifts and Squats.

4. Rest Days & Cross Training- Every one needs to take at least one rest day a week to let muscles heal and rebuild. Cross training provides many benefits that will enhance running performance and reduce rates of injury as well. For example, swimming is a great form of cross training as it is low impact on joints and can be a great recovery for the legs after a hard run.

5. Proper Running Shoes- Investing a good pair of running shoes is one of the first things a person should do when they begin running. Local running stores are a great resource and will often help to ensure individuals are fitted with the proper running shoes for their gait and foot structure. My favorite running shoes are the Mizuno Wave RidersThey just released the Mizuno Wave Rider 21 in celebration of the Wave Rider’s 21st Birthday.

The Mizuno Wave Rider 21

So what do I love so much about the Mizuno Wave Rider 21It is a neutral running shoe with many excellent benefits. Here are my top five favorite things about this shoe:

  1. They are light weight, yet durable and sturdy.
  2. The mesh fabric on the top of the shoe has great breathability.
  3. The cushioning inside of the sneaker is the perfect amount, just enough, but not too much!
  4. The heel collar is soft and prevents rubbing and irritation.
  5. The soul of the shoe is responsive and softens the impact on my joints.

So Tell Me…

Have you ever sustained a running injury? Do you do strength training? Have you ever tried the Mizuno Wave Riders? Do you have a favorite form of cross training?

Thank you so much for stopping by! As always, I would love to hear your thoughts in the comments section below. Have a great week!


Lynnette Joselly

Wednesday 3rd of January 2018

Yes it is very important to have the correct workout shoes to avoid any harm to yourself.


Friday 22nd of December 2017

I haven't done running in absolute ages but really want to get back to it in 2018. These tips will come in handy. I also have a fitness blogger friend - I will send her the link to this post :) She's really into running! xox Nadia (Miel and Mint blog)


Thursday 21st of December 2017

These are all great tips ! I want to start running in 2018, something I start and then stop because I have really bad knees. Thank you for all of these tips

Cindy Ingalls

Tuesday 19th of December 2017

I'm not much of a runner, though I did get into in high school until I pulled my hamstring. It took so long to heal and kind of threw me off running. I've done it every now again throughout the years as a supplement to my other workouts.

Monday 18th of December 2017

Well I'm a walker, however stretching is so important no matter if you're a walker or a runner. As a matter of fact, everyone should stretch before doing any kind of sport. You've got excellent tips here. Thank you.