Running long distances is not necessarily harmful to your health, but it can pose certain risks if not done properly or if you have underlying health issues.

Long distance running can put a significant amount of stress on your body, particularly your joints and muscles, which can lead to injuries such as shin splints, knee pain, and plantar fasciitis. Running on hard surfaces, such as concrete or asphalt, can increase the risk of impact injuries and stress fractures. Long distance running can also increase the risk of overtraining and burnout, which can lead to fatigue, decreased performance, and even mental health issues such as depression and anxiety.

However, long distance running has many benefits for both physical and mental health, which include cardio vascular health, weight management, increased endurance and stamina, reduced stress and anxiety, improved mental health, increased bone density and improved sleep.

Overall, if you enjoy this type of training it can be a great way to improve your overall quality of life, all you need to do is put an action plan in place to mitigate some of the mentioned risks!

Here are six steps that you can follow to help stay injury free.

Warm-up before running

It is important to warm up before running to prepare your muscles and joints for exercise. Start with light cardio such as walking or jogging, followed by dynamic stretches that engage the muscles you’ll be using during your run.

Wear proper footwear

Wearing proper running shoes with adequate support and cushioning can help reduce the impact on your joints and prevent injuries. Replace your shoes when they become worn out, as old shoes can lose their support and increase your risk of injury.

Listen to your body

Pay attention to any pain or discomfort you experience while running, and stop immediately if you feel any unusual pain. Rest and recover as needed, and seek medical attention if you experience persistent pain or injury.

Gradually increase mileage

Gradually increasing your mileage and intensity over time can help prevent injuries caused by overuse or overtraining. Aim to increase your mileage by no more than 10% per week to give your body time to adapt to the increased demands.

Cross-train

Incorporating other forms of exercise, such as strength training or yoga, can help prevent injury by strengthening your muscles and improving flexibility and mobility.

Cool down and stretch

Cooling down and stretching after your run can help prevent injury and promote recovery by reducing muscle soreness and stiffness. Focus on stretching the muscles you used during your run, holding each stretch for at least 15-30 seconds.

While there are some risks associated with long distance running, these risks can be minimized by taking proper precautions such as warming up, wearing proper footwear, gradually increasing mileage, cross-training, and cooling down and stretching after running. With these mitigating actions in place, the benefits of long distance running far outweigh the risks, making it a great option for anyone looking to improve their health and fitness. So, whether you’re a seasoned runner or just starting out, don’t let the fear of injury hold you back from the many benefits that long distance running has to offer.