5 Hacks for Injury-Free Running

Drinking milk and other surprising ways to stave off running injuriesRunning is only good when it doesn’t hurt. If you want to keep training and avoid the dreaded running-injury, read on for some surprising ideas that just may help:


Your diet can help your body stay strong and injury-free. A steady intake of high-quality protein throughout the day, but most especially at breakfast, will support a stronger running session.


Many runners’ injuries, like the all too common shin-splints, are a result of repetitive motions, over time, wearing down our bodies. In order to avoid this problem, it’s crucial to do exercises that don’t involve the same movements as running: think swimming, rowing, cycling or using a cross trainer. Not only will this give your running muscles a break, it will build up the surrounding supportive muscles to give them an extra injury buffer-zone.


Any serious runner should have at least two running shoes—give each pair at least a day off between training sessions to allow the supportive cushioning to fully rebound and offer appropriate impact protection.


After every, aim to stretch each of the following muscle groups for 40-50 seconds: hamstrings, glutes, calf muscles and hip flexors. If you can work it into your training routine, longer, full-body stretching sessions once or twice a week will also help keep your body


Running takes a toll on your body, and you want to quickly replenish energy afterwards with fairly easy to digest protein (preferably in liquid form to prevent dehydration as well. While you could spring for one of those fancy packaged recovery mixes, milk works just as well: it has a 3:1 ratio of carbohydrate to protein, water and electrolytes and no extra added sugar. So pour a glass and help your body rebound faster!

Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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