Running Pains and How to Deal with Them

I've recently started to really focus on my running again for the first time in awhile. Along with the healthy aspects of running such as increased endurance, and being able to clear your mind also comes some risk of injury. Running injuries seem to be very common when I talk to other people there is always some minor ache or pain that could be attributed to running. Here are a few of the most common running injuries, prevention tips, and how to deal with them.

1. Shin splints. The number one problem I've had when running is shin splints. Once you've had them once, it is very easy to get them again so taking every precaution is important. They can be caused by increasing your workout intensity too quickly, taking a slow step up to your mileage is a good idea to prevent shin splints and most other injuries. Proper footwear and watching how you land on your feet is a good prevention tactic. Try to land on the ball of your foot and not your heal or too far forward on your toes. Do not land too hard and stay there, you should have a light, springy step. If you do get shin splints, try taking it easy on running for a bit and switch to something a bit more low-impact like cycling. Shin splints can take a week or more to heal depending on severity.
2. Cramps. Stomach pain can really be terrible while out for a run. A lot of stomach pain can come from not breathing properly. Making sure to take full exhalations and inhalations can help with small cramping. Also watching what you eat before going out is an easy fix. Do not eat too close to your run, and when you do have your pre-workout snack, make sure it is a bit higher in carbohydrates so your body gets the fast energy boost it needs. If you do get cramps while out running, make sure your breathing is on point, sip water if possible, and keep your pace steady. Cramps normally pass after a few minutes, but stopping and starting again may just cause them to restart as well.
3. Headache. A dull throbbing pain is the last thing you want when you go out for a run. Making sure you've had enough water before you go out is key to keeping headaches at bay while out for a jog. And if you are worried about water intake, make sure you have a way to carry some on you while running so that you can take small sips from time to time. If your head really does start to pound, I'd recommend slowing down to a walk for a few minutes, sipping water and deep breathing to see if it will pass.
4. Twisted ankle. A sprain can be caused by many different factors. The common ones are taking an odd step while running, and improper shoe support/fit. Making sure you have a solid pair of running shoes is really important, having a shoe not conform to our foot in the right way can be what causes you to take a misstep and roll your ankle. Focusing on straight and short strides can help prevent a rolled ankle. Treating it with ice, heat, and elevation are your best options. Taking a few days off is also a good idea, this is not a small injury you should try to push through.