If you're a runner who's starting to feel the wear and tear on your joints, you're not alone. As much as some of us love the rhythm of a good run, our bodies sometimes need a little extra care to keep up. The key isn’t to stop, it’s to adapt! Consider some of these tips for adjusting your cardio workout to combat the inevitable pain. 

Pain is your body’s way of asking for change. This can look different for everybody. Sometimes the answer is as simple as including more rest days in between long runs, shorter runs, or switching your running surface from pavement to grass or dirt. Ensuring that you have the right shoes is also a key player in combating running pain. Investing in trusted brands that give your body the right support is essential.

Other solutions may include implementing cross-training with lower intensity cardio and strength-training into your routine. Lots of running injuries stem from muscle weakness or imbalance. Depending on what your body needs, focusing on your core, hips, glutes and legs will help prevent running injuries. These exercises can be as simple as using resistance bands (like these GoFit ones) to do lateral walks, glute bridges, step ups, etc.

Strengthening these muscles is one thing, but mobility and flexibility is just as important! One way to improve mobility is by ensuring you have a good dynamic warm up routine before a run. Leg swings, lunges, high knees, ankle circles, hip openers, etc. will all guarantee a smoother run. Your post-run routine is equally as important! Using a foam roller (like this GoFit one) after your run is important to release tension and promote muscle recovery. 

Last but not least, you could consider investing in a treadmill specialized just for people like you. The Life Fitness RunCX Treadmill allows you to log miles without the strain on your legs. It helps minimize jarring to your knees and joints with its extensively tested and researched shock absorption system!

Running doesn’t have to be all or nothing. If pain has started to creep in, it’s a sign to adjust, not to stop! By incorporating strength training, mobility work and smarter strategies, you can protect your body and extend your running life. The key is to train with intention, listen to your body, and give it the tools it needs to thrive!