How Do I Prevent Injuries? Tips for Runners to Stay Strong and Healthy

Injuries can be a frustrating setback for runners, whether you’re just starting out or chasing a new personal best. But the good news is that many common running injuries are preventable with the right approach. From listening to your body to following a smart training plan, here’s some tips from us at RunThrough on how you can keep yourself running strong and injury-free.

1. Build Up Gradually

One of the most common causes of running injuries is increasing your mileage or intensity too quickly. It’s tempting to push yourself when you’re feeling great, but sudden increases in distance or speed can put too much stress on your muscles, tendons, and joints.

Tip: Follow the “10% rule”—increase your weekly mileage by no more than 10% to give your body time to adapt to the increased demands.

2. Warm Up and Cool Down

Warming up before a run helps prepare your muscles and joints for the work ahead, while cooling down afterward helps your body recover. Skipping these steps can lead to stiffness, strain, and even injury.

Tip: Start your warm-up with 5-10 minutes of light jogging or dynamic stretches (like leg swings or high knees). After your run, cool down with a gentle jog or walk, followed by static stretches to improve flexibility and reduce muscle tension.

3. Listen to Your Body

Pain is your body’s way of telling you something isn’t right. While it’s normal to feel a bit of soreness after a tough workout, sharp or persistent pain could indicate an injury. Ignoring it and continuing to run can make things worse.

Tip: If you feel pain, take a break and assess the situation. Sometimes a few days of rest is all you need, but if the pain persists, consider seeing a physiotherapist or sports doctor.

4. Focus on Strength Training

Running alone can sometimes lead to muscle imbalances, which can increase your risk of injury. Incorporating strength training into your routine can help you build stronger muscles, which provide better support for your joints and improve your running form.

Tip: Aim for 2-3 strength sessions per week, focusing on your legs, core, and hips. Exercises like squats, lunges, and planks are great for building strength in areas that support your running.

5. Wear the Right Shoes

Wearing the wrong running shoes can lead to all sorts of issues, from blisters to more serious injuries like shin splints or plantar fasciitis. It’s important to find shoes that suit your running style and offer the right support for your feet.

Tip: Visit a specialist running store to get your gait analysed and find the best shoe for your running needs. Replace your shoes every 300-500 miles to ensure they provide adequate cushioning and support.

6. Prioritise Recovery

Your body needs time to recover and repair after hard workouts. Overtraining without enough rest can lead to fatigue, decreased performance, and an increased risk of injury.

Tip: Make sure to include rest days in your training plan, and consider adding activities like yoga or swimming on rest days to stay active without putting stress on your body. Sleep is also crucial—aim for 7-9 hours per night to give your muscles the time they need to heal.

7. Improve Your Running Form

Good running form can help you run more efficiently and reduce the risk of injury. Poor form, on the other hand, can place unnecessary strain on your muscles and joints.

Tip: Keep your posture tall, relax your shoulders, and aim for a midfoot strike with your feet landing under your hips. If you’re unsure about your form, consider working with a coach or getting a gait analysis.

8. Stay Hydrated and Fuel Properly

Dehydration and poor nutrition can lead to muscle cramps, fatigue, and injury. Make sure you’re drinking enough water before, during, and after your runs, and eat a balanced diet to fuel your body.

Tip: Drink water throughout the day, and during longer runs, consider taking an electrolyte drink to replace lost minerals. Eating a mix of carbohydrates, protein, and healthy fats will also support muscle recovery and overall performance.

Keep Running Strong

Preventing injuries is all about taking a smart, balanced approach to your running. By listening to your body, building up gradually, and incorporating rest and strength training, you’ll reduce your risk of injury and stay on track with your running goals. Happy running!