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Running is an easy and affordable way to get fit, which makes it popular with all skill and fitness levels. However, running can cause all sorts of injuries such as shin splints, muscle pulls, Achilles tendinitis, and more.

Gemma Davison from FirstAid4Sport gives her top tips for avoiding common injuries.

1. Stay hydrated and eat a balanced diet

Hydration and a healthy diet will ensure that your muscles and limbs are well nourished, enhancing your performance and giving you the best chance of avoiding injury.

2. Warm up and cool down

This is vital. If your muscles are not warm before you run, the risk of injury increases. Similarly, make sure you stretch post run to reduce the build-up of lactic acid, particularly in the calves and thighs.

3. Wear fitted, supportive trainers

Running in shoes that do not fit or do not have appropriate support is bad for your ankles. Be wise with your footwear to keep your ankles strong.

4. Do not push yourself too hard

You can easily overdo your exercise when you are trying to get fit. It is important to work with your body and slowly increase your exercise to avoid strain and injury.

5. Incorporate in strength training

In addition to cardio and as a way of working on your running style, you should engage in some strengthening exercises. This will make the core muscles involved in running stronger.

Founded in 2002 by Gemma Davison, Firstaid4sport offers all clubs and players, no matter the level, the same access to affordable and high-quality first aid equipment, whilst promoting the importance of pitch-side first aid. Personal and essential first aid kits can be purchased at

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