Summer in Powder Springs is hot enough to send you running inside for the safety of air conditioning. But with fall right around the corner, you may be ready to get back to outdoor running. And that's a great idea: as long as you know how to prevent a running injury. Common mistakes like training too hard, increasing speed too rapidly, or skipping out on cross-training can leave you in pain. So follow these guidelines from Dr. Alvin Cowans to stay safe and active.
Outdoor Running Injury Prevention: Take the Right Stance ![A man and woman running outdoors]()
Whether you're training inside or running outdoors, your posture is a critical part of injury prevention. Try running upright, with shoulders squared over hips, to reduce the pressure on your feet, knees, and legs. You should also try to take smaller strides, since longer steps result in harder landings on the feet, further increasing pressure and injury risk. A good goal for safe stepping is about 160-180 strides per minute, a figure you can track with most fitness apps or wearable devices.
And don't forget your upper body's role in safer running. Ideally, you'll move one leg behind you while swinging forward your opposite arm. This will help you run faster while keeping your body balanced as you move.
Don’t Do the Same Workout Twice
When you're getting back into outdoor running, you may be tempted to follow the same route each day, especially if it's a nice one with lots of lovely scenery. However, when you run the same distance, speed, and elevation on back-to-back days, you increase your risk for overuse injuries such as stress fractures. Instead, switch up your daily training routine to avoid overloading one muscle group. Or, better yet, take a day off between running sessions to let your body rest and recover.
Manage Your Weekly Outdoor Running Miles
Even if you aren't running every day, you still have to carefully watch the number of miles you log each week. Overtraining can take many forms, and logging too many miles in one week (especially if you are increasing your weekly training distance dramatically) will put you on the fast track to injury. Speaking of which...
Don't Run Too Quickly
When you've been running at a set pace all summer long, and you're ready to pick up your pace, proceed with caution. Increasing training speed also increases pressure on your tendons, muscles, bones, and ligaments. And that can leave you in pain while making you more susceptible to running injuries. So, instead of trying to jump from a 10-minute to an 8 minute mile in a one week time span, try to gradually increase your pace over a several-week period in order to allow your body to build up strength and safely adjust to a more rigorous training plan.
6 Other Steps to Take Before Outdoor Running
1. Focus on resistance training
In addition to building rest days into your running schedule, you should also include at least one session of strength and resistance training in your weekly routine. Doing so helps strengthen the structures that support your runs, so you can reduce your risk for future injury.
2. Wear the right shoes
When you're running outdoors, your shoes may wear down faster than on the even surfaces of an indoor treadmill. Watch for signs that they need replacing, such as shallower treads or uneven wear. And, when selecting new shoes, make sure they support your specific foot shape. Keep in mind that if you have flat feet or high arches, you may need to wear custom orthotics with your running shoes to prevent pain and reduce injury risk.
3. Clothes matter, too
Outdoor running requires environmental considerations. Avoid clothing that's too tight or heavy. And, when running for long distances, select socks that draw moisture away from your feet, to keep you dry during training and reduce your risk for developing blisters.
4. Try foam rolling
When you use a foam roller before and after outdoor running, your warm ups and cool downs will be more active, and therefore more effective. Not sure how to incorporate foam rolling into your routine? Check out this quick tutorial here.
5. Water is life
Outdoor running can cause you to dehydrate at a faster rate due to environmental factors. So be sure to load up on h2O before, during and after a training session. This will help you avoid cramping and keep you safe and comfortable.
6. Listen to your body when pain is a problem
When you experience discomfort during a run, that's your body’s way of telling you tha something isn't right. Don't ignore it, unless you want to develop a running injury. Instead, when you experience pain during training, stop your workout right away and take a break. If you keep experiencing this pain during future runs, or if the pain doesn't improve within a day or so, that's a sign an injury could be brewing. So, if that's the case, you need to schedule an appointment for a comprehensive exam before resuming your regular training schedule. When you come into the office, Dr. Alvin Cowans can screen you for injuries, and make sure you only resume your training schedule when it's truly safe for you to do so.
