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How to prevent common running injuries

Published: 16 July 2019 - Injury Treatment and Prevention

woman running on the road

From fitness, stress relief, and improved brain functionality - we know that running is great for our health and wellbeing. Whether you're a seasoned runner or about to hit the pavement for the first time, here are our top tips for avoiding injuries. 

1. Get your biomechanics checked ie. Flat feet or leg length discrepancies.

2. Make sure your running shoes are the correct fit for you by going to a specialist running shoe store.

3. Run on a variety of different surfaces including grass and dirt tracks.

4. Cross train with cycling, water running, swimming and elliptical trainer.

5. Make sure all your old injuries (running related or not) are fully rehabilitated.

6. Do regular Pilates to maintain good flexibility, muscle balance and strength.

7. Regular massages can be very helpful in maintaining healthy tissue.

8. Avoid excessive downhill running.

9. Run on opposite sides of the road to equalise the effect of road camber. On the beach – run in both directions along the shore.

10. Never increase your distance more than 5 – 10% from one week to the next.  

11. Give yourself enough recovery time; don’t run more than 4 – 5 times per week.

12. In relation to leg length discrepancies, get checked by your physio. Pelvic asymmetry can effect the length of muscles that originate on the pelvis resulting in increased strain on bony and soft tissues.

Further reading: How to avoid back pain when running
Further reading: Why does my back hurt?