9 Tips for Injury Free Running

Whether you’re lacing up for your first 5K or you’re a seasoned marathoner, running comes with amazing benefits - but also a risk of injury if you are not careful. The good news? Many common running injuries are preventable, and chiropractic care can play a big role in keeping your body balanced, aligned, and moving efficiently. 

Let’s dive into how you can stay injury-free and how chiropractic principles can support your running journey. 

Prioritize Proper Alignment 

Chiropractic care emphasizes the importance of spinal alignment and joint mobility! When your spine, hips, knees, or even ankles are out of alignment, your body tends to compensate leading to overuse injuries. One of the disadvantages of running is that it creates muscle imbalances over time and can accentuate ones you already have. 

✅Tip: Get under regular chiropractic care! Adjustments can help ensure your spine and joints stay in optimal alignment, which improves your gait and reduces stress on muscles and ligaments. 

Warm-up and Cool Down

Warming up and cooling down are ESSENTIAL in a running routine! We recommend dynamic stretches for a warm up which refers to stretching with movement! An active, dynamic warm up will increase blood flow to the working muscles and prime the body for your run! A couple of great exercises are toe walking, heel walking, lateral lunges, hip circles, hamstring scoops, leg swings, and Frankenstein walks! 

Cool downs should focus on more static stretching, making sure to focus on any joints that may need additional attention. Some good stretches to do after your run are hip flexor, standing calf, downward dog, child's pose, and knee-to-chest. 

✅Tip: Do a 5 minute dynamic warm-up and 10 minute static cool down routine for each run. 

Ice and Epsom Salt Baths

Both ice and epsom salt have the same goal - reduce inflammation! You can utilize both when you are feeling sore or are rehabbing an injury. If you use an ice pack, be sure to have a barrier between the pack and your skin and only ice for 10-15 at a time! Even though it seems beneficial to leave it on until the ice pack unthaws - that is not the case! Once we reach 20 minutes of icing, it actually can have a negative effect on our body!

Epsom salt baths are great for anyone, anytime! Epsom salt is a form of magnesium sulfate which is great to relieve minor sprains, bruises, muscles aches/discomfort, joint stiffness/soreness and tired feet! This is a great muscle recovery along with helping reduce the post run inflammation at the same time! 

✅Tip: Ice only 10-15 minutes on an area if needed but try to do 1 epsom salt bath a week, specifically after your longer training activity. 

✅✅BONUS TIP: Cold plunge for 2-3 minutes if you can!

Increasing Mileage Properly

Increasing your mileage properly is key to staying healthy and consistent as a runner! Your muscles might be able to handle more running before your tendons, ligaments, and bones are ready. Too much too soon can often lead to overuse issues like shin splints, runner’s knee, plantar fasciitis, or stress fractures.

A good rule of thumb is increasing your mileage by 10% per week. For example, if you ran 20 miles last week, aim for 22 this week. When done properly, you should feel like you could have ran more!

✅Tip: Follow the 10% rule! 

Strength Training/Cross Training 

Running alone doesn’t strengthen all the muscles that support your joints! Weak glutes, core or stabilizers can make you more prone to injuries! Strength training is an important tool in injury prevention, especially for new runners! It builds strength in prime movers and accessory muscles which help posture and control unwanted motions. 

Cross training is another important tool! It allows you to effectively and safely increase training volume without the risk of injuries. Great exercises are swimming or cycling! 

✅Tip: If running is your main focus, implement strength training a couple days a week and keep the intensity levels light! Remember, our goal is to implement different moves that don’t occur during running to support our muscle groups! 

Choose the Right Footwear (and Replace it Regularly)

It is important to have good running shoes that support your type of foot! We prefer to run in Brooks because of the stability they provide for our running mechanics. There are a ton of good options out there like HOKAS, Asics, Saucony, Nike, On, Brooks, etc. If you are on the fence or unsure which is best for you, we recommend going to a running store like Charlotte Running Company or Fleet Feet. They will scan your foot and fit you with the proper shoe and size! 

✅Tip: Track your miles and replace your shoes every 300-500 miles! 

Join Local Run Clubs

Running with others can level up your experience - whether you’re in it for fitness, fun, or community! Having a friend or a group can help you stay accountable and even push you to limits you didn’t think were possible! Most areas have running groups with people of all ages and experience levels! 

✅Tip: Find a local run club that meets weekly and JOIN! 

Proper Fueling

Proper fuel is essential to finding running enjoyable. It is really important to stay hydrated and we recommend drinking half of your body weight in ounces a day! We also see benefits to our running and daily life by using hydration supplements like LMNT, Skratch Labs, or even LiquidIV. 

With running it is good to implement carbs, protein and healthy fats into your diet. Carbs will be your main energy source during the runs, proteins will help repair the muscles, and the healthy fats help with endurance and hormone function. 

✅Tip: Eat 1-3 hours before activity and avoid high fat, fiber, or spicy foods close to your run - they can mess with your stomach! 

Listen to Your Body

This is one of the hardest things to tap into but it is very important. Pain is your body’s way of waving a red flag! Don’t ignore those small aches or tightness, especially if they're recurring or during activity. Take rest days often and listen to what your body needs! 

✅Tip: Try to get an extra hour of sleep at least 2 days a week. 

The key to becoming a stronger, healthier runner is simple: listen to your body, stay consistent, and ENJOY THE JOURNEY! Focus on gradual progress, fuel smart, wear the right gear, and don't be afraid to lean on your running community! 

Every mile you run is a step forward - physically, mentally, and emotionally. So keep showing up, trust the process and most importantly: run because you love it! 

See you on the road!