Running and jogging may improve your health, increase your metabolism, help you losing weight but is also linked to injuries. The next movie will help you prevent and avoid shin splints and other running injuries through appropriate strength training, accurate running technique, and correct recovery strategies.

A sketch showing different damages and injuries from running.

To the movie:

How to Prevent Shin Splints and Running Injuries

Most running and jogging injuries may be prevented by following following the next 8 different easy steps:

Step 1: Choose the right shoes
If you’re new to the sport, consider buying your running shoes in a sport store that specializes in running shoes. They will then be able to determine the best shoe for your gait. You can bring along your old sneakers to show which part of your shoe gets the most wear and tear.

Step 2: Don’t run in worn shoes
Get new running shoes every 300 to 500 miles. Worn-out shoes can lead to shin splints, a common running injury that causes pain along the front of your lower leg. To prevent shin plints, Flex and point both feet in the air as you sit in a chair to strengthen the muscles around the shinbones.

Step 3: Warm up
Warm up before you run by walking briskly for about five minutes.

Step 4: Lessen the impact
Consider running on a smooth surface than on a hard surface.

Step 5: Don’t overdo it
Don’t push yourself to run longer, faster, or more often than feels comfortable. Overdoing it leads to overuse injuries, which develop over time, rather than as the result of a single event. According to one study, 70 percent of runners sustain overuse injuries in any 12-month period. You should not increase your weekly mileage by more than 10 percent, and allow three to four weeks before speeding up your pace.

Step 6: Strengthen your feet
Whenever you have a few moments, take off your shoes and socks, and strengthen your foot muscles by placing a hand towel on the floor and crumpling it up with your toes. This can help prevent plantar fasciitis, a common running injury that causes pain in the bottom of the foot.

Step 7: End with stretches
When you finish your run, do a round of stretches to keep yourself limber.

Step 8: Limit heels and flip-flops
Limit how often you wear high heels or flip-flop sandals. They can harm knees and make existing foot and leg injuries worse.