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6 Easy tips for runners to avoid joint pain

Joint injuries are commonly associated with runners. Is running bad for joints then? Running is certainly good for health, but it seems to have a negative impact on the joints, increasing the risk of joint injuries and arthritis in the future. Whether you are a beginner or have been running for some time, here are 6 tips you can follow to reduce the risk of joint injuries!  

#1. Having the right pair of running shoes. Running puts a lot of stress on your knees, therefore it is important to wear the right running shoes which will give you the cushion and support you need to reduce any risks of injury. Looking for sports shoes which are labelled as running shoes, not training shoes. Many might think that training shoes work as well, but the sole is usually much thinner as it does not need to absorb as much impact compared to when you are running.


#2. Warm-up and cool down before and after running. Allow your muscle to warm up by stretching before going for your runs. Stretching before any exercise gives your muscles the flexibility and also a better range of motions.

This will prevent muscle strains or other forms of injuries. Your warm-ups should last between 5 minutes to 10 minutes. Your cool-down exercise is as important as warming up as it helps to avoid sore and stiff muscles after your runs. 

#3. Stay in the run. Running is a good way to destress whether you’re spacing out or simply reorganizing your thoughts. However, keep your mind focused on the run! Make sure you are in the right running posture, keeping your back upright and landing light and soft on the ground without overstriding.

It’s also important to be mindful of your surroundings so that you do not accidentally trip. Besides, with so many e-scooters in Singapore zipping past on the pedestrian walkway, you want to keep an eye out for them as well to prevent any accidents.

#4. Eat the right food. Consuming natural foods with anti-inflammatory properties can help to reduce joint cartilage damage.

Berries, green tea, healthy fats such as omega-3 and omega-6 found in salmons and also vegetables such as spinach are loaded with anti-inflammatory properties.  

#5. Do your weight and strength training. Other than running, add weight and strength training into your exercise routine too to build strength and muscle mass!

The muscles will help to create support and stability as your run, alleviating pressure off your joints. 


#6. Supplements for joints. Consider supplementing your meals with health supplements for joints too! They contain essential nutrients that can help protect your joints from wear and tear. 

Lastly, run in moderation as well! Slowly build up your stamina and speed if you have not been running to avoid any muscle strain.