How to Avoid Walking and Running Injuries, Part 3


In the first blog article in the series called “How to Avoid Walking and Running Injuries” I said I would focus on effective training and injury prevention so that you can keep exercising. Walking and running injuries are usually caused by constant repetition and there are 4 primary causes: overuse, compensation, pressure and power.

In the last article, I covered the first two of these. In today’s article I go through the second two: pressure and power.


Walking, but especially Running, places significant pressure on your body. When you run, this pressure or force amounts to 3 to 6 times your weight, depending on your speed and where you are running. Running downhill at speed is especially stressful on your body.


The muscular contractions that occur when running are much greater than those present while walking. Running needs more explosive action from the leg muscles which in turn produces greater stress on your connective tissues, the ligaments and tendons that attach muscles and bone.


It is important to understand the root cause of many walking and running injuries. Armed with this knowledge, you increase the likelihood that you will respond positively to the many benefits of effective training and the importance of injury prevention.

In the next article in the series, I will answer the question, “Can you really avoid injury?” To make sure you get each edition of the series, you can sign up for my Blog by filling in your information below.

Until the next time remember my motto:

You don’t have to be fit and healthy to start, but you do have to start to be fit and healthy.

By Jim Kirwan

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