Ready, Set, Race! Injury Prevention for Spring Races

As the weather warms up, runners are gearing up for spring races. Whether you’re preparing for a 5K, 10K, or half marathon, taking steps to prevent injuries can keep you on track to meet your goals. Follow these key tips to stay healthy, improve performance, and cross the finish line feeling strong.

1. Start with a Dynamic Warm-Up

Skipping your warm-up is one of the fastest ways to increase your injury risk. A proper dynamic warm-up primes your muscles, improves blood flow, and prepares your body for the demands of running.

Try this 5-minute dynamic warm-up before each run:

• Leg Swings (front-to-back and side-to-side) – 10 reps per leg

• Walking Lunges – 10 reps per leg

• High Knees – 20 seconds

• Butt Kicks – 20 seconds

• Ankle Circles – 10 reps per direction

This routine targets key muscle groups like your glutes, quads, and calves — all essential for strong, injury-free running.

2. Build Strength to Prevent Running Injuries

   
   

Strength training is crucial for runners because it improves stability, power, and endurance. Stronger muscles can better absorb the impact of running, reducing your risk of common injuries like shin splints, IT band syndrome, and runner’s knee.

Best strength exercises for runners:

• Single-Leg Deadlifts – Builds glute and hamstring strength while improving balance.

• Step-Ups – Strengthens your quads and glutes to improve uphill power.

• Calf Raises – Boosts ankle stability and reduces the risk of Achilles injuries.

• Monster Walks – Activates hip stabilizers to support better knee alignment.

Aim to include strength training 2-3 times per week for optimal results.

3. Improve Mobility for Better Running Mechanics

   
   

Limited mobility can alter your running form, placing extra stress on your joints and muscles. Adding mobility work to your routine improves your stride, reduces tension, and enhances recovery.

Key mobility exercises for runners:

• Hip Flexor Stretch – Opens tight hips and relieves tension.

• Calf Stretch or Foam Rolling – Reduces muscle tightness and improves ankle mobility.

• Ankle Circles – Increases range of motion for smoother strides.

Spending 5-10 minutes on mobility exercises post-run can make a big difference in preventing injuries.

4. Follow the 10% Rule for Safe Mileage Increases

   
   

Runners often make the mistake of increasing their mileage too quickly, which can lead to overuse injuries. Follow the 10% rule — increase your weekly mileage by no more than 10% — to allow your body time to adapt safely.

5. Pay Attention to Pain and Warning Signs

   
   

Ignoring discomfort can lead to more serious injuries. Watch for these common signs of trouble:

• Shin Pain – May indicate shin splints.

• Heel Pain – Could be a sign of plantar fasciitis.

• Knee Pain – May signal patellofemoral pain syndrome (runner’s knee).

Addressing these symptoms early with rest and mobility work can prevent small issues from becoming major setbacks. We can also provide strategies on when it is safe to run and when it is not safe to run to better help you reach your running goals.

6. Prioritize Recovery for Stronger Running Performance

Recovery is just as important as training. Giving your body time to repair will help you perform better and reduce your risk of injury.

Key recovery strategies for runners:

• Rest Days – Schedule at least one full rest day per week.

• Foam Rolling and Stretching – Loosen tight muscles and improve circulation.

• Sleep – Aim for 7-9 hours to support muscle repair and reduce fatigue.

Final Tip: Know When to Seek Help

If aches or pains persist, we can assess your movement patterns and identify imbalances that may be contributing to your discomfort. Early intervention can help you stay on track with your race goals.

By incorporating these strategies into your training, you’ll be better prepared to tackle your spring race — injury-free and feeling strong.

Ready to take your running to the next level? Contact us for personalized injury prevention strategies and performance tips to help you reach your goals!

Thanks for reading!

John Braswell PT, DPT

John’s philosophy centers around the idea that every individual possesses untapped potential. He firmly believes that health should know no boundaries – everyone deserves the opportunity to receive the undivided attention of a healthcare provider who supports that person’s needs and goals. Growing up, thanks to the unwavering influence of his family, John was instilled with the value of giving his full effort in everything he pursued. John’s belief in the power of determination and hard work has shaped not only his work ethic but also his perspective on helping others. It's a value he carries with him into his interactions with patients, where he strives to encourage them to tap into their own reservoirs of potential. 

John embarked on his journey in the world of health and wellness at the University of Georgia, where he earned his undergraduate degree in exercise and sports science. When he arrived at UGA, he knew that health and wellness was important to him, but he was not sure which path was right for him. After attending a seminar given by a Physical Therapist and seeing all the benefits a PT could provide, he knew this profession was for him. Furthering his education and passion, John earned his Doctor of Physical Therapy from High Point University, equipping him with the knowledge and skills to make a meaningful impact on people's lives. 

Beyond the clinic and the gym, John is an avid Atlanta Braves fan, cheering them on with unwavering enthusiasm for every game. Additionally, he is a devoted follower of University of Georgia football, which makes college football season one of his favorite times of the year. 

Exploring the world alongside his beloved wife is a treasured aspect of John’s life. John and his wife make it a priority to embark on a new adventure each year, discovering new cultures, cuisines, and landscapes. Closer to home, they cherish moments spent walking their furry pups, Rusty and Stella, or reuniting with family located both here in Atlanta and farther south on the Gulf for a nice and relaxing weekend.