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New Runner or Jogger More Vulnerable To Legs Injury and 7 Tips To Prevent It

March 3rd, 2009 · 3 Comments ·


If you just started pick up running or jogging as your hobby, you have a high chance in hurting your legs, feet and ankle. Why? Here are the 3 reasons you may get injured:

  1. Because of the burst of enthusiasm to run too far and too fast, beginners tend to ignore knee, ankle and foot pain. When you run, your legs will sustain huge impact during that strenuous activity.
  2. Average runners also take more time, probably nearly twice as long to finish the same distance. The longer time you run, the longer your legs are put under stress.
  3. Also, new runners normally weigh more than experienced runners. This additional weight, again, will put pressure on the legs.

It does not worth when your legs are aching for days and you may end up letting go running eventually. So, here is the Top 7 Tips To Prevent Legs Injury For New Runners

  1. Set a realistic goal. Set your mind that you are running for fun and health, and not trying to win Olympic medal. Take it easy.


  2. Start slowly. You can begin by walking briskly for 30 minutes for first few days before you run. Listen to your body, if your body is ready, then run for 10 minutes. Over time you should increase the amount of time running. This slow transition will help build strength and endurance in the leg muscles. Be patient as it takes several weeks of conditioning to become a regular routine. Even people in good health need time to build up a good jogging program.
  3. Warm up and warm down. If you run in the early morning, warming up is very important. Muscles are far tighter after long night sleep. So, take more time in warming up in the morning. Do not forget to warm down too after your running exercise.
  4. Get a pair of good running shoes. A proper pair of shoes provide cushioning without excessive pressure or rubbing that may cause blisters. Once the sole wears thins, the shoe balance will change. So, get a new pair of shoes. Check out this article on How To Buy A Good Running Shoes According To Your Feet Arch?
  5. .


  6. Rest. A good way to avoid injury is to rest for recovery after your previous run. If you have not exercised for some time and just started to run again, your muscles will sore. Rest 1 to 2 days before you run again.
  7. Choose your terrain. Assuming you run outdoor and not on the treadmill, you should run on a flat surface. Beginner should also never start of by running in the mountains. Watch out obstacles such as holes, bumps and rocks.


  8. Stop when your joints hurt. When you get older, you are prone to joint injuries. So, if you notice an pain in the joints, stop and walk.

Learn how to use the above tips to your advantage. Hopefully, you will be enjoying your newly found hobby.



Category: Other Fitness/Sports Articles

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3 responses so far ↓
  • Angie Tan // Mar 3, 2009 at 12:01 PM

    Great tips…

    I think got to remind folks that to warm up/down is not to run fast to warm up/down, but to walk at a pace with increasing speed to warm up the muscles. Stretching is also required before/after walking to prevent muscle cramps.

    Other than that, have adequate fluids and salts too. I remembered working out at the gym and getting cramps because I didn’t have enough salts and fluids in my system.

  • JL // Mar 4, 2009 at 5:02 PM

    Thanks for the tips. :o)

  • Tom Parker // Mar 29, 2009 at 7:26 PM

    Couldn’t agree more with point number 4. A good pair of running shoes can really make a difference. Before I got my current pair of trainers running used to make my ankles and heels really sore but now I have the right trainers I barely feel anything.

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