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March 29, 2020 – 136 days Left

5 Tips to an Injury Free Run



5 Tips to an Injury Free Run

From our expert Injury Prevention partners at Sydney West Sports Medicine, located in the Sydney Gymnastic and Aquatic Centre at West HQ.

  1. WARM UP

It can be tempting to leave your house and just start running however don’t overlook the importance of a good warm-up.  A warm up should include a combination of stretches as well as gradually more challenging running drills.  Warming up for running is very similar to that of rugby, soccer or netball – it is all about getting your muscles and joints moving and preparing for the run ahead.   A good warm up takes 5-15 minutes and should progress seamlessly into your run.  Remember to start your run slowly and build up speed as you feel ready.

We will be providing examples of what a good warm up looks like in our next video post!


Western Sydney’s weather can be unforgiving at times so preparation is critical.  As summer comes along make sure you remember to put on sunscreen, sunglasses and a hat.  Try to avoid running during the hottest part of the day (10am – 3pm) where you are most likely to suffer sunburn or heatstroke.

In cooler conditions try wearing a couple of light layers which can be easily removed and carried as you warm up.


Make sure you consume 1-2 glasses of water about an hour before your run.  The amount of water you need to drink during your run will depend on how long you will be running for and your running experience.  If you are new to running why not take a small water bottle with you so you can take regular sips.  For those who like to keep your hands free, plan your route around local parks and public water fountains so that you can take a quick drink break during the run.  If you are running for more than 45 minutes, you will need a water plan!


Check your feet, blisters can have an impact on your training.

Small and early stage blisters are best managed with a blister pack or band aid.  Make sure you steer clear of cotton socks which actually soak up sweat and moisture which will promote blisters. Should you suffer from large blisters it may be worthwhile consulting with a Podiatrist or GP who will provide concise management.

A good fitting shoe should feel snug around the heel and midfoot but allow your toes to wriggle.  Shoes that are too tight are likely to cause blisters.  Shoes that are too loose may cause ankle injuries.  When tying up your laces they should feel firm without digging into the top or side of the foot.


Having a well thought out route can be the difference between returning home energised or injured.  Some important points to consider include:

It is always best to start in environments that you are familiar with such as the local park and streets.  As your fitness and confidence increases then running can take you anywhere.