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How to Minimize the Physical Toll of Routinely Running

May 13th, 2019 by Synergy Admin

Running is one of the preferred methods of exercise for a large community of athletes. Some people take things a step further and run long distance routes—pushing their bodies to the absolute peak.  At Synergy Sports Wellness Institute, we help athletes of all different calibers operate at their full potential, but safety is always a primary concern. We aim to help long-distance runners continue to do what they love—without causing unnecessary bodily damage.

How to Minimize the Physical Toll of Routinely RunningHow long-distance running is different than other exercises

Although running is a fantastic way to maintain good cardiovascular health and weight control, it can take a toll on several areas of the body over time. The repetitive, high-impact movement can damage or cause inflammation in joints and muscle tissue. Runners repeatedly make contact with pavement or other hard surfaces on a regular basis, so frequent health concerns can occur in the knees, ankles, and shins. Injuries vary from acute damage to chronic pain. Long-distance running offers many benefits, but participants should be aware of the potential for unintended negative consequences because of its physically intensive nature.

Ways to minimize physical damage when long-distance running

Running enthusiasts don’t have to abandon their passion to be safe from physical damage. There are many easy ways to minimize risks while running through simple precautions.

  • Equipment. One of the most important concerns for a long-distance runner is their equipment. Safety should be the paramount focus when selecting running shoes and clothing. While shopping for a quality pair of shoes, you should look for a sole shape that fits comfortably to the contours of your feet and a heel design that allows for comfortable ankle movement. As for clothing, most runners select breathable material that lessens that likelihood of overheating.
  • Diet. Proper nutrition is of vital importance to any long-distance runner. The amount of energy that it takes to run consecutive miles requires a special diet. The recommended caloric intake is specific to each person’s typical distance and body type. However, nutrient-rich food like berries, nuts, sweet potatoes, and lean meat are good for keep your energy up.
  • Post-run recovery. Even though preparing before your run with diet and top-notch equipment is important, your recovery process can help prevent a large portion of potential bodily damage. Staying hydrated and proper breathing are easy ways to avoid muscle cramps. Stretching and icing areas that experience strain on the run will also create a faster recovery and reduce the build-up of lactic acid.


At Synergy Sports Wellness Institute™, we want to make sure that all athletes can safely enjoy their passions. For more information about injury prevention, contact our office at 404.352.8900. Don’t forget to follow us on Instagram, Facebook and Twitter for more information about how to improve your health and wellness.