Running is a great form of exercise that can help you stay healthy and fit, but it can also be hard on your body, especially your ankles. Repeated pounding of your feet and ankles on the ground can lead to increased strain and even injuries. Fortunately, there are many ways to support your ankles when you’re training for a long-distance race, helping you stay injury-free and perform at your best.

1. Invest in quality shoes and socks.

A good pair of running shoes can go a long way in helping support your ankles. Make sure to get shoes that are specifically designed for running, and that fit snugly and comfortably. If possible, visit a running store, where staff can help you find the right shoes to match your biomechanics and running style. The key here is to find a shoe that trains your feet to properly activate. If you are at a running specialty store, you can ask for this and the sales associates will be able to guide you.

Additionally, what most people don't realize is your socks make a huge impact within your shoes. Lasso Compression Socks are designed to activate key ligaments and tendons and are proven to improve balance, muscle activation, weight distribution and posture. These benefits are critical for movement.

2. Strengthen your ankles.

Doing exercises to strengthen the muscles and ligaments in your ankles can help take the strain off your joints when running. Try doing a few exercises, such as calf raises, lateral shuffles, and one-legged hopping, before you head out for a run.

3. Hold proper form.

When you’re running, pay attention to your form. Make sure your head is up, your torso is upright, and your arms are at a 90-degree angle, swinging forward and back. Good posture not only helps you run more efficiently, it also reduces the strain on your ankles. 

4. Take breaks during long runs.

During a long-distance race, there may be points where your ankles get tired or sore. When this happens, take a break and give them a chance to rest and recover. Even a few minutes of walking can help take the pressure off your ankles and keep them from getting injured.

Following these tips can help you stay injury-free and improve your performance while running. With the right gear, exercises, and posture, you can keep your ankles in good shape and reach the finish line feeling strong.