DON'T RUN INTO TROUBLE

The key to an injury-free running regimen is the right shoes and a slow start. Running requires the right equipment and the right preparation to get the maximum benefit and to avoid injuries. The American Academy of Orthopedic Surgeons reports that about 175,000 running-related injuries are treated every year. The most common injuries are shin splints, heel spurs, and plantar fasciitis.

What is plantar fasciitis?

The plantar fascia is a thick, fibrous ligament that runs from the heel to the toes. When you walk, the ligament pulls on the heel bone as your foot pushes off the ground. If your foot moves incorrectly, it can become strained and begin to fray the fibers of the ligament. The main symptom of plantar fasciitis is getting up in the morning and not being able to hardly walk.

How to avoid injuries?

The best way to avoid injuries is to always stretch before and after a work out and always warm up and cool down. You should always start slow - go from walking to running. Try to take it easy at first.

Another important way to avoid injuries is with the right pair of shoes. It is crucial to buy a shoe that is made for running. For instance, some people are running on the treadmill with tennis shoes that have no padding in them. Tennis shoes are made for moving side to side, not for the constant pounding of running. Also, it's critical to have a proper fit when buying shoes. There should be at least a thumb's width between the toe and the end of the shoe. It's better to go a little bigger than smaller because feet tend to swell a lot during running.

Questions about your running program? Just starting to run? The professionals at Personal Fitness can get you off and running injury-free today!