Running is one of the most accessible sports out there. In France, around 5 million people run regularly (more than once a week). Whether you call it running, jogging, or an easy run depending on the pace, this boom has helped make sport available to everyone. But are we all actually prepared and strong enough for it, so we can truly prevent running injuries?
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What causes running injuries?
Before you can learn how to prevent running injuries, you need to understand why they happen. In running, the most common injuries include shin splints, IT band syndrome, muscle strains, Achilles tendinopathy, patellofemoral pain syndrome, and more.
When you get injured, it usually comes down to a combination of factors. The main one is mechanical. Every time you run, your body (muscles, bones, joints) absorbs impact. In other words, you are applying mechanical stress to your system. Your body can handle a certain amount of stress, but once you cross the line, you start to see pain and injury show up.
No body is perfectly symmetrical. Most of us have small imbalances (one leg slightly longer than the other, for example). Another area then compensates, which increases the mechanical load on that structure. Very often, that is exactly where the injury appears.
There are also many other reasons runners get injured. Training that is too intense (overtraining), worn-out shoes, poor foot strike mechanics, overall fatigue, unhealthy lifestyle habits, a poor warm-up, not enough recovery, and more.
Build strength so your body can handle the load
To help your body better tolerate the mechanical stress of running, strength training is key.
We recommend at least one strength or core session per week. Strength training or “general conditioning” sessions can last anywhere from 20 minutes to 1 hour. The idea is simple, short exercises that target one muscle or muscle group for a short interval (30 seconds to 1 minute).
With consistent strength work, muscle fibers become tougher, tendons tolerate repeated sessions better, and bones adapt and become stronger. You will handle training loads better and reduce your risk of running injuries.
The RunMotion Coach app includes general conditioning sessions directly in your weekly training plan.
Warm up before you go hard
Warm-up is a full part of training. It helps you perform better during the workout, and it also reduces your injury risk.
What does a good warm-up look like?
- At least 20 minutes of easy running (low intensity)
- Mobilize your joints (ankles, knees, hips, etc.)
- Dynamic stretching (each stretch should stay under 5 seconds and remain active)
- Running drills (high knees, butt kicks, side shuffles, etc.)
- A few progressive strides
If you still feel stiff after this routine, add more running drills or extend your initial easy jog. Warm-ups are highly individual, you can build the routine that works best for you.
What matters most is a smooth progression of intensity. Start easy, then gradually build up until you reach a higher intensity during your strides.
Train smarter to prevent running injuries
Training too fast and too often is one of the biggest injury risk factors in running. As explained earlier, your body is exposed to high mechanical stress too frequently, until something finally gives. That is why learning to run at low intensity, especially on easy runs, is essential. You might feel like you are not running very fast, and that is normal. Your body needs time to recover from harder workouts. In fact, running slow helps you improve.
If you feel overly tired on the day of a hard workout, do not force it and risk getting injured. You can do it the next day if you feel better. Listen to your body, and pay attention to both overall fatigue and muscle fatigue. Ideally, leave at least 48 to 72 hours of recovery between two high-intensity sessions.
Recover well so you do not get injured
Recovery matters, a lot. There are plenty of simple habits you can use to recover faster and reduce running injuries.
- Self-massage: helpful for reducing muscle tightness (focus on calves, quads, glutes, lower back, etc.)
- Stretching: you can stretch after an easy run or on a rest day. It helps reduce soreness and relax tight muscles. Improving flexibility is recommended to lower the risk of pulls and strains.
- Hydration: aim for at least 500 ml of water per hour of exercise. After training, mineral waters rich in magnesium can help replenish electrolytes.
- Nutrition: after a workout, your body needs to refuel. This short window is often called the “metabolic window”. It starts right after exercise and lasts up to about one hour. That is the best time to get quality carbs and protein in.
- Sleep: it sounds basic, but sleep is a major recovery tool. Aim for at least 7 to 8 hours per night. It is generally better to fall asleep before 10:30 pm and wake up earlier rather than the other way around.
You can also use compression recovery socks, electrical muscle stimulation, or cold baths to support recovery.
Do not do what 57% of runners do
Now you have practical advice and strategies to prevent running injuries. Remember, training is personal and depends on many factors. Not all runners are equal when it comes to injury risk. 57% get injured once every 3 years or more often, while 43% are almost never injured.
Of course, following a training plan that manages training load helps lower your risk of injury. That training load is taken into account in the RunMotion Coach app, and it also includes strength training sessions.
Keep listening to your body, notice fatigue early, and back off before it is too late. Prevention beats rehab every time.