How to prevent Common Running Injuries

A guide to not get injured

Running is a fantastic way to stay active and maintain your physical health. However, running also comes with a risk of injury. In this blog post, we’ll discuss some tips and strategies for preventing common running injuries. Want to stay out of troubles with running? Then keep on reading! 

As a running coach, and runner myself, I have seen all kind of injuries passing by. They all had a common red-line: being too enthusiastic and not applying the ‘general running tips’. 


But no worries, below I have made a ‘running checklist’ for you that you can go for to ensure that YOU are doing it properly and will stay well away from the danger zone that is called ‘running injuries’. 


  1. Warm Up Properly: A proper warm-up is essential for preparing your body for exercise and reducing the risk of injury. A lot of runners make the mistake of thinking that a warm-up should be or 1) super complicated and long or 2) already make them break a sweat. Both of them are wrong. Here you have a video that shows you a 5-min warmup that will set you up for success. 

  2. Invest in Good Running Shoes: Wearing proper running shoes can help prevent injuries by providing support, cushioning, and stability. Choose shoes that fit well and are appropriate for your foot type and running style. If you are a beginning runner, I would advise to go to a specialised running store that can make a print of how you run so you know exactly what kind of shoe you need. 

  3. Gradually Increase Your Mileage: Increasing your mileage too quickly can put you at risk for overuse injuries such as shin splints or tendinitis. Aim to increase your mileage by no more than 10% per week and to plan rest weeks into your training plan. They are crucial to give your body time to recover 100%. 

  4. Cross-Train: Incorporating other types of exercise, such as swimming or cycling, into your training can help prevent overuse injuries by giving your running muscles a break. Also strength training is a really good cross-training that will help you become a stronger & better runner. 

  5. Focus on Form: Proper running form can help prevent injuries and improve your running efficiency. Pay attention to your posture, stride length, and foot strike.

  6. Listen to Your Body: Pain or discomfort during a run can be a sign of an injury. Don’t ignore these symptoms, as they can worsen if left untreated. Take time off from running and seek medical attention if necessary.

  7. Don’t skip the stretches: Stretching is a very efficient way to keep your muscles flexible and to improve recovery. By keeping your muscles flexible, you will improve the blood flow which is neede d to speed up recovery. Best time to do these stretches is before bed-time so you are putting your body already in a relaxed state. This will improve you sleep quality and hence your recovery. Double win! 


You got this!

Running is a very injury-prone sport, but injuries can be prevented with proper warm-up and stretch routines, good running shoes, gradual increases in mileage, cross-training, proper form, and listening to your body. By incorporating these strategies into your training routine, you can stay healthy and injury-free while enjoying the benefits of running.


If you feel like you could use some help with your trainings, feel free to contact me and we can look together if my run coaching would be a good idea for you. 

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