Heel injuries from running are quite a common issue for runners, both for newcomers and experienced runners. The reason heel injuries from running are common is because your heels take the initial shock when you land on your feet, each and every time.
Types of Heel injuries from running
Heel Spurs – The pain is felt at the front part of your heel, where the arch and the heel meet.
Plantar Fasciitis – The pain is felt at the center of the heel. To diagnose plantr fasciitis press really hard with your thumb on the center of the heel. If the pain is felt at the center, it is indeed plantar fasciitis.
One reason why many aspiring runners never actualise their running goals is they set themselves unrealistic running goals. Saying I want to finish a 42K marathon in under 3 hours when you have never finished a marathon before is setting yourself up for disappointment.
Set small goals that are concrete, attainable, realistic.
Decide to go three miles, regardless how many times you walk, how many you run. Or go out for 15 minutes. Or set one lap around the block as your starting goal.
Set a Time Limit
Set dates for achieving your running goals. Do your first 5K in six months; your first marathon next year. This will prevent you from the curse of procrastination.
Set an Incentive
Make running a means to a higher purpose. Is it losing weight? Fitting into your wedding dress? Running a Full Under 4 hours? Set a goal, and suddenly you have incentive.
We know the best way to train for a half marathon is to clock as many miles as your body can handle.
But repeatedly engaging in the same movements every week without building supporting muscles can lead to overuse injuries. For this reason, it is important to cross train.
Cross training can include other aerobic activities, such as cycling, swimming, rowing or elliptical. You should also incorporate basic body strengthening exercises such as pushups, leg lifts and exercises designed to strengthen your core, such as sit-ups.