How to Prevent Running Injuries
Progress weekly distance gradually, keep most running easy, strength train twice a week, prioritise sleep, and act on niggles within the first week rather than running through them.
Injury prevention for runners is unglamorous: consistent easy running, sensible progressions and a bit of strength work. The runners who stay healthy are rarely the ones doing anything clever.
Manage the load
Increase weekly distance gradually, commonly around ten percent, and avoid adding distance, hills and speed in the same week. After a break, restart below your previous volume and build back rather than resuming where you stopped.
Keep easy runs easy
A large share of running should be at a pace where you can hold a conversation. Running every session at a moderately hard effort accumulates fatigue without the benefits of either easy or genuinely hard training.
Recovery is part of training
Sleep is the most powerful recovery tool available. Insufficient sleep and periods of high life stress are consistently associated with higher injury rates in athletes. Fuel adequately, particularly around long runs.
Respond to niggles early
A niggle that alters your stride or persists across several runs deserves attention within the week. Early intervention usually costs a few easy days. Ignoring it often costs several weeks.
When to stop and get assessed
- Pain that changes your running form.
- Pain that worsens during the run.
- Localised bone pain, which needs prompt assessment.
When to see a physiotherapist
Book a screening before a big training block, or as soon as a niggle appears. If you are training for Comrades, Two Oceans or a first marathon, an early plan protects the whole block.
Related physiotherapy services
Frequently asked questions
How much should I increase my mileage each week?+
Around ten percent is a useful guide, adjusted for how you feel and your training history.
Does stretching prevent running injuries?+
Static stretching has limited evidence for injury prevention. Strength training and load management have stronger support.
Should I run every day?+
Not necessarily. Most recreational runners do well on three to five runs a week with rest or cross training in between.
Is a warm up necessary?+
A short easy jog and some dynamic movement prepares the tissues and is worth the five minutes.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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