Injury Prevention Tips for Runners: How to Stay Healthy and Keep Training
- FORDY RUNS
- 2 days ago
- 3 min read
Most running injuries don’t happen because of “bad form.” They happen when a specific tissue — a tendon, muscle, or bone — is overloaded beyond its current capacity and doesn’t get enough time (or the right stimulus) to adapt. In a recent podcast with a qualified physio, the message was clear: Injury prevention isn’t about avoiding load — it’s about managing it properly. Here’s a practical, no-nonsense guide to staying injury-free as a runner.
1. Manage Tissue Load, Not Just Mileage
It’s easy to focus on weekly mileage, but injuries often come from stressing the same tissue repeatedly without enough recovery. For example:
Your legs may feel fine the day after hill sprints.
But your Achilles tendon might need 48 hours to recover.
If you run hard again too soon, you stack stress and increase injury risk. Tip: After hills or speed sessions, keep the following 1–2 days genuinely easy.
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2. Spot Early Warning Signs
Pain is often a late signal. Early red flags include:
Stiffness lasting longer than usual
Heavy or “dead” legs
Changes in stride
Fatigue that doesn’t match effort
If pain is above 4/10 or changes how you move (limping, shortened stride), back off and consider getting assessed.
3. Strength Training Reduces Injury Risk
If you want to run long-term, strength work is not optional. Two high-impact exercises every runner should include:
Bent-Knee Calf Raises
Most runners train calves with straight legs, but the soleus (worked with a bent knee) is critical for endurance running. Build this gradually.
Isometric Holds
Exercises like wall sits, glute bridge holds, and calf raise holds improve tendon strength and resilience — often with less soreness than heavy lifting. Practical approach:Two short (20-minute) strength sessions per week is enough to make a difference.
4. Don’t Skip Rest Days
Nothing beats a full rest day. Sleep, proper recovery, and time away from impact are often more powerful than any fancy recovery tool. Schedule at least one true rest day per week.
5. Be Careful With Shoe Changes
Shoes can shift load around your body. Switching from a high-drop shoe to a lower-drop shoe, for example, can increase stress on the calves and Achilles. Tip: Introduce new shoes gradually and avoid major changes during peak training weeks.
6. Warm Up Properly
A simple 5–8 minute warm-up helps prepare muscles and tendons:
Brisk walk into easy jog
Leg swings
Short strides before speed sessions
It doesn’t need to be complicated — just consistent.
7. Use Wearables Wisely
Recovery metrics like HRV and sleep scores are useful only if they influence your behaviour. If your data suggests high fatigue and poor recovery, adjust your session — don’t ignore it. Sleep consistency is one of the most powerful injury-prevention tools available.
8. When to Get Help
Seek professional assessment if:
Pain alters your running mechanics
Symptoms persist or worsen
You suspect bone stress (sharp, focal pain that increases with impact)
Getting assessed early often shortens time away from running.
Final Thoughts
To prevent running injuries:
Progress gradually
Strength train consistently
Respect recovery
Pay attention to early warning signs
Avoid sudden changes in load or footwear