7 Injury Prevention Tips Every Runner Should Know

Running exposes your body to stress and without it, your muscles can’t adapt and grow stronger - but with too much strain comes pain and injury.

As a runner, the last thing you want is an injury that will keep you off your feet and on the sidelines of your next marathon. Check out our 7 tips to help you run happy and in peak condition from the starting blocks to the finish line.

Increase Mileage Gradually

As much as you’d love to go from zero to 40km in a week, your body just isn’t built for that kind of punishment. Pushing your body too hard too quickly is one of the most common reasons for injury - but with a gradual increase in mileage (and a tonne of sweat) your body will adapt.

With this in mind, the 10% rule - never increase your running mileage by more than 10% each week - has gained wide popularity among runners, but it isn't set in stone - adapt it to meet your individual needs.

Listen to your body - if you’re experiencing unusual pain, hold off increasing mileage and if you’re a beginner, a longer adjustment period of maintaining the same mileage over 3 - 4 weeks is recommended.

Stretch Smart

Swap old-school pre-run static stretching (holding a stretch position for a prolonged period of time, about 15 - 60 seconds without movement) for dynamic stretching (moving or ‘active’ stretches).

A study has shown pre-workout static stretching may decrease your running efficiency and increase your risk of injury (ouch!), but performing them post-run when your muscles are warm and loosened up is beneficial.

Instead, focus on dynamic stretches before your run including leg swings, butt kicks and front lunges, targeting major muscle groups for your sport (quads, hamstrings, glutes and hip flexors) to improve blood flow and transport oxygen to key muscles, increase heart rate, flexibility and lubricate your joints for quality running.

Walk To Warm Up 

5 - 10 minutes of walking pre-run helps your body transition from inactivity to running, particularly if you’ve been glued to an office chair or chillaxing on an inflatable donut in the pool for a period of time.

This warm up period stimulates similar conditions on your body as running, but at a low-intensity to allow your muscles to ‘wake up’ as you gradually increase the pace.

Make Time For Strength Training

We get it, running not strength training is your thing, but hear us out. Boosting your fitness routine with strength training exercises twice a week such as weight lifting, burpees, squats, planks and push ups can give you the edge you're looking for. You don't even need a gym membership or equipment for these exercises as you can use your own bodyweight for resistance.

Strength training can increase your hip stability, speed and efficiency and reduce injury by strengthening muscles and connective tissues - giving you more time to run, and less time on your bum with an ice pack.

Replace Your Running Shoes Every 500 - 800km

Have your running shoes lost their magic? Replace your running shoes every 500 - 800km to prevent injury and discomfort - at this mileage the EVA foam is likely to break down, depriving you of adequate shock absorption.

The rate of degradation may be influenced by your body weight, foot type, mileage, running surface and shoe quality. You may notice a worn down outsole, and that they’re just not as comfy as they used to be.

If you're tempted to buy new running shoes for your next marathon, you'll want to clock up 65 - 80km on them to make them race ready, allowing your body to adapt to the feel of the shoe, testing for pain and ensuring hot spots and blisters won’t sneak up on you.

Know Your Pain - Don't Ignore The Elephant On Your Back

If you’re a runner, chances are your instincts tell you to push through the pain, even if your legs are lead and it feels like you’re carrying an elephant on your back.

It’s important to differentiate between the mild aches and fatigue that you experience during exercise versus pain from injury that requires your attention and that may increase in severity with continuous effort.

Be aware of the warning signs - if your pain worsens as your run progresses, it’s time to take a breather and if it persists despite rest and recovery, consult a medical professional.

Also, don’t stress out about taking a rest day at least once a week - running naturally involves the break down and repair of muscle, and if you neglect the 'repair' aspect, your performance and health may suffer.

Still Hurting? Consider Your Running Form

Your running mechanics may greatly influence your risk of injury. A study has indicated that trading in longer strides with an aggressive foot strike for softer, shorter strides (and consequently increasing your stride rate - that is steps per minute) allows you to minimise shock on impact, placing less strain on your legs.

Any change you make to your running form should occur gradually to allow your body to transition smoothly and without injury - and if pain is not a problem, don't fix what isn't broken.

Happy running!