Here are practical, beginner-friendly tips to avoid running injuries 🦵🏃♀️
1. Increase gradually
Follow the 10% rule: don’t increase your weekly time or distance by more than ~10%. Sudden jumps are the #1 cause of injuries.
2. Warm up before every run
Do 5 minutes of brisk walking or light jogging. Cold muscles are more likely to get strained.
3. Don’t skip rest days
Your body gets stronger during recovery, not during the run. Aim for at least 1–2 rest days per week.
4. Pay attention to pain (not discomfort)
- Normal: mild soreness, stiffness
- Warning signs: sharp pain, pain that worsens as you run, pain that changes your stride
If it hurts, stop. Running through pain often makes things worse.
5. Run easy most of the time
About 80% of your runs should feel easy. Hard efforts are useful—but too many lead to overuse injuries.
6. Strength train 2× per week
Focus on:
- Glutes
- Core
- Hamstrings
- Calves
Strong muscles protect your joints.
7. Stretch & foam roll after runs
Especially calves, quads, hamstrings, and hips. Keep stretches gentle—no bouncing.
8. Rotate or replace shoes
Running shoes typically last 300–500 miles (500–800 km). Worn shoes increase injury risk.
9. Vary your surfaces
Mix pavement, trails, tracks, or treadmills. Repeating the same surface stresses the same muscles.
10. Sleep & fuel well
Poor sleep and under-fueling slow recovery and raise injury risk—often overlooked but critical.