Protect Your Miles with Smarter Training
Running injuries can derail your training and impact your progress—but they don’t have to be inevitable. With a few smart strategies, you can build a stronger, more resilient body that’s ready for the miles ahead.
Top Injury Prevention Strategies for Runners
Build Mileage Gradually
Follow the 10% rule: Increase your weekly mileage by no more than 10% to avoid overloading your body.
Strength Train Regularly
Strengthen key running muscles like glutes, hamstrings, and calves to improve stability and reduce the risk of overuse injuries.
Aim for 2–3 sessions per week focusing on compound movements like squats, lunges, and deadlifts.
Prioritize Recovery
Incorporate rest days into your plan to allow your body to repair and adapt.
Consider active recovery options like yoga, swimming, or walking on easy days.
Warm Up and Cool Down
A dynamic warm-up before your run prepares your muscles for movement and reduces stiffness.
Post-run stretching or foam rolling improves flexibility and helps prevent tightness.
Listen to Your Body
Pay attention to early signs of pain or discomfort. Addressing small issues early can prevent them from becoming major injuries.
Bonus Tip: Rotate Your Shoes
Wearing different types of running shoes throughout the week can reduce repetitive stress and help strengthen your feet.
When to Seek Help
If you’re dealing with persistent pain or discomfort, don’t ignore it. A physical therapist or sports medicine professional can assess the issue and provide targeted solutions.