Most runners will have met a range of injuries along the way, but for the most part injuries can be completely avoided and are not just a part of running. The majority of injuries are caused by training the wrong way, and just small mistakes can be leading to pain. For a runner, there is nothing worse than spending a long time training and building your fitness only to get injured and have to spend time off resting. The most important factors when it comes to running correctly are warming up, a proper form, the right shoe and a strong body.

Many new runners make the mistake of overdoing it. If you are a new runner, you should prepare your body bit by bit. Start with walking and hiking which will build the muscles and strengthen the joints and tendons needed for running. If these areas are not strengthened, they are more likely to get injured during training.

Do not push yourself too hard in the beginning, your body still needs to build up strength and stamina and always remember to be patient. Think about your body type and how much strain you are putting on your knees and ankles. Overtraining is the biggest cause of injuries so instead of intense, long workouts, build your training plan gradually. This way you can still reach your goals over time without frustration and pain.

Wearing the right shoes is also essential for avoided injury and running comfortably. Shoes that are worn out, without cushioning or the wrong model for your feet and running style can cause injury and intensify existing problems.

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The best option is to visit a specialized running store where you can be fitted for running shoes that suit your body and running style. Try to run on the best surfaces and stay consistent about it. Concrete is the worst surface for running as it is not shock absorbent so try the asphalt, grass or dirt trails.

Warming up before and after training is the main rule for staying injury-free when running. Slowly stretch your core muscles to get them ready for the workout ahead. Stretching after a run is just as important as your body.

It will make you pay if you are lazy about it. If you feel any small twinges or minor injuries, try not to carry on training as the injury will only get worse. Care for the injury no matter how small and the rest before going back to training.

Finally, incorporate some strength training in your routine to build your muscles, strengthen your core and stabilize the body to prevent any future injuries.