Running puts great strain on your body - with each stride you put three times your own body weight through your legs and feet. Many road runners struggle with knee and back issues as a result. Find out how you can reduce the risk of running injuries.
1. Vary your running route
For most runners, pavements and roads tend to be the surfaces of choice. But it’s also the hardest and most unforgiving surface. So try to vary where you run to reduce the strain on your body.
- Try running on unpaved paths in the park, or try and find a nearby forest trail near you
- If there’s a running track in your area, break up your training with run laps every now and then
- Give trail running or mountain running a try. As well as training it can also be a great day out
Varying your run is not just easier on your feet and legs, it also breaks the monotony and can give you extra motivation.
Find out more about alternatives to road running
See our tips for running on the beach
2. Break the training habit
Variation in your training is key. Some runners slip into a set routine of running a particular distance at a certain speed time after time. This can slow your progression, and the repetitive strain is tough on the body too.
The easiest way to vary your training is to follow a running schedule.
A training plan creates balance and variety with a combination of longer and shorter runs as well as various training types like intervals and pace running. The plan will then gradually add speed and distance to your training to help you progress.
Challenge yourself and start a My ASICS training plan
3. Make sure you have the right shoes
As the only thing cushioning the impact with the ground, your shoes have a major role to play in keeping you injury-free.
At ASICS we’ve designed a range of technologies to protect your feet and help absorb the shock of impact:
- GEL Cushioning in the heel and forefoot helps absorb impact shock with each stride
- Adaptive Heel technologies create a personalised fit with the best support for your feet
- Technologies like the Space Trusstic in cooperation with the Dynamic DUOMAX provide you with support and stability during the midstance of your gait cycle
In every shoe, these technologies are carefully selected so your shoes are tailored to how and where you train.
Here’s our best shoes for roads and pavements:
For long runs:
- GEL-KAYANO
- GEL-NIMBUS
- GT-2000
For faster, shorter runs:
- DS TRAINER
- GEL-EXCEL33
- GEL-HYPER33
And if you’re heading off road or on a trail run you’ll find these shoes designed just for you:
- GEL-FUJI ATTACK
- GEL-FUJI TRABUCO
Need to find your perfect running shoe? Get professional advice at one of our Running Expert stores.
4: Exercise your feet
Getting the right shoes is important, but it’s still your feet that do the running. By training your foot muscles you can make sure they’re ready.
Doing exercises to strengthen your foot muscles will protect your feet by building up a strong muscular system. It can also improve your performance as your push-off power increases.
Check out these foot exercises from My ASICS designed to help you build strength in your foot muscles:
