Running for Weight Loss: Six Injury Prevention Tips for Your Joints

April 20, 2011 By: afeldman 150 Comments

Find a Decent Pair of Running shoes

Running Shoes

Invest in a quality pair of running shoes for the best workout possible for weight loss.

Asics, New Balance and Saucony are the popular running shoe brands. Many marathon runners recommend Asics as the brand of choice.  If you are flat footed or have high arches, keep in mind that you will need special shoes or inserts.  Some factors to consider when choosing shoes include shoe comfort, proper fitting for your foot’s length and width, good protection from the sole, breathability and shoe weight (you don’t want shoes that are really heavy).  Remember, you get what you pay for.  If you drop $20 on a pair of running shoes, they will not last very long and you will find your joints aching frequently.  Shoes that you will be running and jumping around in are one thing to invest in.  Go to a store that specializes in athletic shoes, get fitted and plan on spending $60 to $100.


Stretching is the last thing that people want to do during their workout but hard running and exercise will tighten up your joints and muscles leaving you prone to injury.  One way to remedy this is by stretching to avoid tightness.  One of the more important areas to stretch is the IT band, which is an extension of the muscles in the upper outer hip that extends down through the knee.  Much of knee pain in running can be caused by injury to the IT band and can be prevented by stretching and foam rolling.  The lower back and hamstrings (back of the upper leg) also need to be stretched after workouts since these areas are compressed by supporting your body during high impact exercise.  Incorporate a total body stretching routine after workouts and on off days.

Strengthen Muscles Equally

Muscular Imbalance is another leading cause of running injuries.  A muscular imbalance is defined as one muscle being disproportionately stronger or weaker than its counterpart muscle.  Think of the abdominal muscles in your stomach.  If you work them out quite frequently, but avoid doing lower back exercises, then you have a muscular imbalance.  Muscular imbalances exist in muscles that are on opposite sides such as the quadriceps and hamstring located at the front and back of the leg.  When you have a muscle in the front that is weaker than a muscle in the back, the joints in the middle suffer.  Usually a joint is supported by the muscles, but if it is being pulled tighter in one direction, it is under a lot of stress.  A left leg that is stronger than the right leg is also a muscular imbalance leaving one side of the body to overcompensate.  A way to avoid these imbalances is by strength training all body parts equally.

Build up gradually

The big cause of running injuries that is often overlooked is doing too much too soon.  An individual that goes from running five miles in one week to attempting 20 miles in the next is greatly increasing the risk for an overuse injury.  It is recommended that you increase your running distance or time no more than 20% each week.  That means that if a total of 5 miles were completed in week 1, then 6 miles is a good number for week 2.  It is much better to take your time getting to a 20 mile week, rather than rushing to get there and suffering an injury that takes you out of exercise for six to 12 weeks as a result.

Rest and recover

Running for Weight Loss

Be sure to allow yourself to rest and recover when running for weight loss.

After a hard workout, your body needs rest.  When your body is at rest, the recovery process begins, which involves the strengthening of bones, joints and muscles, as well as the refilling of your energy tank.  Giving your body the fuel that it needs through proper nutrition is also a vital part of the recovery process.  When timed correctly, rest and recovery will increase your exercise performance and healthy lifestyle in general.  However, if joints still feel achy after a rest day, skip running by cross training.  Go for a bike ride or a swim giving your knees and ankles longer time to heal from the high joint impact of running.  Low impact exercises like the elliptical are a good way to stimulate your cardiovascular system without putting additional stress on recovering joints.

Warm up first, especially in colder weather

Some people like to roll right out of bed and immediately go outside to run.  The problem with this is that after a night of sleeping, your body slows itself down.  Cold weather will amplify the slowing of your body’s functions.  To work around this, gradually get your body ready for exercise with a 5-15 minute warm up.  Harder running requires a large range of motion from the muscles.  To reach this level of performance, your muscles need to be warm and loose.  Warm up by doing basic movements like leg swings, arm circles and breathing exercises.  The goal is to gradually increase the heart rate and the heat in the body.  I like to do this by starting with a moderate walking pace, gradually increase my speed into a jog and finally move into my running pace.  Remember, your warm-up should be of low intensity in relation to your exercise levels.  If your workout pace is a jog or speed walk, then gradually work up to that.  A warm up should be included with your workout regardless of the time of day, so always give yourself at least a couple of minutes.

If you’re looking for a great way to lose weight while having fun, consider joining an adult weight loss camp like Shane Diet Resorts.  SDR offers a summer weight loss program for adults with proven success for a healthy lifestyle.

Print Friendly

150 Responses to "Running for Weight Loss: Six Injury Prevention Tips for Your Joints"

  1. Whats up very cool blog!! Man .. Beautiful ..
    Wonderful .. I’ll bookmark your site and take the
    feeds additionally? I’m glad to seek out soo many helpful info here withn the
    publish, wee want work out more strategies on this regard, thank you for sharing.
    . . . . .

  2. Hi this is kind of of off topicc but I was wondering iff blogs use
    WYSIWYG editors or iif youu have to manually code with HTML.
    I’m starting a blog soon but have no coding expertise so I wanted
    to get advice from someone with experience. Any help would
    be enormously appreciated!

  3. magnificent publish, very informative. I wonder why the other specialists of this sector don’t understand this.
    You should proceed your writing. I’m confident, you’ve a great readers’ base already!

  4. great publish, very informative. I’m wondering wwhy the other
    experts of this sector don’t understand this.
    You should continue yolur writing. I am confident, you’ve a great readers’ base already!

  5. I have to thank you forr the efforts you have put in writing this blog.
    I’m hoping to check out the same high-grade blog postts by you in the future
    as well. In fact, your creatie writing abilities has motivated me to get my
    own, personal website now ;)

  6. Hi there friends, how iis all, and what you wish for to say concerning this post, in my view
    its truly awesome for me.

  7. I read this paragraph fully concerning the comparison of hottest and
    previous technologies, it’s rearkable article.

  8. We’re a group of volunteers and starting a nnew scheme in our community.
    Your web sitee provided us with valuable info to work on. You’ve done
    a formidable job and our whole communit will be grateful to

  9. Link exchange is nothing else but it is just placing the other person’s blog
    link on your page at suitable pllace aand other person will also do
    ssimilar in support of you.

  10. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now eaxh time a comment
    is dded I get three emails with the same comment.

    Is therre any way you can remove me from tha service?

  11. I am curious to find out what blog platform you’re
    working with? I’m experiencing some small security issues with my laatest site and I wuld
    like to find something more safe. Do you have any

  12. Fastidious respond in return of this difficulty
    with real arguments and describing everything concerning that.

  13. Excellent blog post. I certainly lobe this site.
    Continue the good work!

  14. Hello there! Qick question that’s totally off topic.
    Do you know how to make your sitfe mobile friendly?
    My website looks weird when viewing from
    my apple iphone. I’m trfying to find a theme or plugin hat might
    be able to correct this issue. If you have any recommendations, please share.
    Thank you!

  15. There are some great products on the market today that can help you sfay cool on even the hottest of days.
    That’s why people have used iit in placs where smoking is
    ban. It should be used with caution since not only doo the FDA tests show there are dangers, but there
    are other dangers to e-cigarettes to consider as well.

  16. I’ve been exploring for a bit for any high-quality articles or weblogg posts on this sort of house .
    Exploring in Yahoo I ultimately stumbled upon this site.
    Studying this info So i am satisfied tto convey thzt I have an incredibly excellent uncanny feeling I fohnd oout exactly what I
    needed. I most surely will make certain too do not omit this website and give it a
    glance on a continuing basis.

  17. Hello there I am so thrilled I found your website, I really found
    you by mistake, while I was researching on Google
    for something else, Regardless I am here now and would just like to say thanks
    forr a incredible post and a all round innteresting blog (I
    also love the theme/design), I don’thave time to browse it
    all at the minute but I have book-marked it and alpso added your RSS feeds, so
    when I have time I will bbe back to read a lot more, Please do keep up
    the awesome job.

  18. It’s difficult to find experienced people on this topic, however, you seem like you kknow whhat
    you’re talkinng about! Thanks

  19. I like the valuable information you provide iin your articles.
    I’ll bookmark your weblog and check again here
    regularly. I’m quite certain I will learn many
    new stuff right here! Goood luck for the next!

  20. Hey there, I think your website might be having browser
    comjpatibility issues. When I look at your website in Firefox,
    it looks fine but when opening in Internet Explorer, it haas some overlapping.

    I jujst wanted tto give you a quick heads up!Other then that, fantastic blog!

  21. It is the best time to make some plans for the lnger term and it
    is time too be happy. I have learn this submit and if I may
    jyst I want to suggest you some attention-grabbing issues or suggestions.

    Perhaps you can write subsequent articles relating to this article.
    I want to rread even more issues approximately it!

  22. I’dlike to thank you for the efforts you’ve put iin writing this blog.
    I am hoping to check out the same high-grade content from you later onn as well.
    In fact, your creative writing abilities has motivated mee to
    get my very own site now ;)

  23. I’m curious to find out what blog system you’re using?
    I’m experiencing some minor security problems with my latest bblog and I’d like to fijd somethng more
    secure. Do you have anyy suggestions?

  24. Hi, i think that i saw you visited my weblog thus i came to “return the favor”.I
    am attempting to find things to enhance my website!I suppose its ok to use some of your

  25. Hey I am so grateful I found your webpage, I really found you by accident, while I
    was browsing on Digg for something else, Nonetheless I am here now and would just like to say cheers for a remarkable post and a all round exciting blog (I also love the theme/design), I don’t
    have time to read through it all at the moment but I have saved it and also added in your RSS feeds,
    so when I have time I will be back to read a
    lot more, Please do keep up the awesome work.

  26. Hello, Neat post. There is an issue with your web site in web explorer, may test this?
    IE still is the market chief and a huge component to people will leave out your great writing due to this problem.

  27. I have learn some excellent stuff here. Certainly value bookmarking for revisiting.
    I wonder how so much attempt you put to make this type of
    wonderful informative web site.

  28. What’s up, its good article regarding media print, we all understand media is a impressive
    source of data.

  29. Ahaa, its fastidious conversation concerning this piece of
    writing here at this web site, I have read all that, so now me also commenting here.

  30. opens says:

    minecraft forums

  31. Hurrah! Afteг all I ցot а blog from wҺere I ƅe capable off in fact takе
    valuable information regarding my study and knowledge.

  32. Very great post. I simply stumbled upon your blog and wished to say that I
    have really loved surfing around your weblog posts.
    In any case I’ll be subscribing in your feed and I hope you write once more
    very soon!

  33. Once the information has been cleaned willing and able with mordant if needed, it can be put into warm dye, covering it completely.

    They like high humidity, which you are able to offer by placing the pot into a pebble tray-fill a tiny tray with pebbles and place the
    pot into this tray.
    Water flowing within the river is made up of kinetic energy and potential energy.
    What he got was a trace corresponding towards the normal heartbeat of your chicken embryo, even though the
    egg was unfertilized.

  34. pool games says:

    I think the admin of this web site is in fact working hard in support of his site, as here every material is quality based material.

  35. vigfx says:

    First off I want to say terrific blog! I had a quick question in which I’d
    like to ask if you do not mind. I was curious to find out how you center yourself and
    clear your thoughts prior to writing. I’ve had difficulty clearing my thoughts in getting my
    ideas out there. I truly do take pleasure in writing
    however it just seems like the first 10 to 15 minutes
    tend to be lost just trying to figure out how to begin. Any
    ideas or hints? Thanks!

  36. You’ve made some decent points there. I looked on the web to find out more about the issue and found most individuals will go along with your views on this website.

  37. says:

    Why people still make use of to read news papers when in this
    technological globe the whole thing is accessible on net?

  38. And this can eventually get the website banned from search engines, while you become broke spending exorbitantly for their fake
    services. Here are 20 powerful ways to cut through the clutter and successfully market your web development
    business. 10) Install WP-re – CAPTCHA: Install Wp-re – CAPTCHA plugin to protect
    your website from spamming when a user register, posts, comments and login.

  39. voyager 3 diet pills reviews

  40. says:

    male hdmi to rca

  41. girl facts says:

    Greetings! I know this is kind off off topіcc
    but I was wondeгing if you knew where I could find a caƿtcha ρlugin for my comment form?

    I’m using the sɑme blog platfoorm as yours annd I’m having problems finding one?
    Thanks a lot!

  42. I have been exploring for a little bit for any high quality articles or weblog posts on this kind of area
    . Exploring in Yahoo I ultimately stumbled upon this website.
    Studying this information So i’m satisfied to express that I
    have a very good uncanny feeling I discovered just what I needed.
    I such a lot indisputably will make sure to do not omit this web site and provides it a look on a relentless basis.

  43. Good day! I could have sworn I’ve visited this web site
    before but after looking at a few of the posts I realized
    it’s new to me. Anyways, I’m definitely delighted I stumbled upon it and I’ll be bookmarking it and checking back frequently!

  44. Hi to all, how is everything, I think every one is getting more from this
    web page, and your views are good designed for new people.

  45. free pyramid solitaire downloads

  46. Hello there! Thiis is kind of off topic but I need some advice from an established blog.
    Is it hard to set up your own blog? I’m not very techincal but I can figure things out pretty quick.
    I’m thinking about sewtting up my own but I’m not sure where to start.
    Do you have aany ideas or suggestions? Thank you

About Us

Shane Diet & Fitness Resorts was launched in 2008 as natural extension of Camp Shane, the most famous weight loss summer camp, where they have helped so many kids and young women lose so much weight that the word spread to adults.

Subscribe to our Newsletter

Price Match Guarantee

Check out details for Shane's Price Match Guarantee for our New York Resorts.

Weight Loss Camp For Kids

Weight Loss Camp For Kids

New York Google Plus

New York Google Plus

Award Winning…

Award Winning…


One of the best decisions I have ever made was attending SDR…

I am finding it...

Kristi (Canada) 23

See Young Adult Testimonials

SDR gave me the motivation I need to keep up the healthy lifestyle at home...


Christine (Nevada) 36

See Adult Testimonials

Find Us on Facebook