Are you a runner? Do you want add runs into your workout routine? Do you want to avoid injury and improve your running efficiency? If that's you, keep reading...

Here are some tips to help avoid injury when going out for a run:

Tip #1: PROGRESS APPROPRIATELY 📈

Allow ample time for your body to adapt to the impact of running.

Running for time allows us to relax and run at a more appropriate pace.

Tip #2: RUN SLOWER THAN YOU THINK YOU SHOULD 🏃🏽‍♀️

You can obtain most of the health benefits from running with a very slow pace.

A slower pace will decrease the impact per step, which will allow for a smoother transition to adapting to impact.

Tip #3: STRENGTH TRAIN 🏋🏼‍♀️

This will improve muscle, tendon, ligament, and bone strength, which will improve your tolerance to the impact of running.

Focus on training each muscle group in the lower body two to three times a week.

Tip #4: RUN CADENCE ⌚️

Take short, fast steps to decrease the amount you bounce, decrease over striding, and keep your pace appropriately slow.

Most experts recommend a cadence between 170-180 steps per minute.

Tip #5: LIMIT PAIN 😫

Limiting pain to a 4/10 (a dull ache) is unlikely to result in further tissue damage.

You should not have an elevated level of pain for more than 24 hours after running.

If you want to learn more, here's a video on 3 drills that can improve your running efficiency that I did with Better Spaces:

PAR 5 Physical Therapy, located in Randolph, NJ, specializes in helping active individuals in Morris County, NJ get back to exercising and working out pain-free without having to take time off or relying on injections/pain medication.  PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, and Manual Therapy Techniques, and Wellness Services.

If you’re dealing with anything, big or small, and you have questions, call/text 973-490-4955.

Thanks for reading!