Our ambassador Olivia Claar shares her best tips!

Our ambassador Olivia is a licensed naprapath and personal trainer. Read her best tips and tricks for injury-free running.

Running – training with great benefits but also risks.

Running is a simple and effective form of exercise that strengthens both body and mind. However, there is a risk of injury if the training is not performed in a thoughtful manner. By following some basic advice, you can reduce the risk of problems and continue to enjoy running for a long time. In this article, we will go through smart strategies for injury prevention in running as well as the most common injuries and how to avoid them.

1. How to reduce the risk of injury when running

Increase the training intensity gradually

A common cause of running injuries is increasing the amount of training too quickly. Allow the body to adapt by gradually increasing distance and intensity – a rule of thumb is a maximum 10% increase in distance per week.

Vary the surface

Always running on the same surface can put a strain on the body in a one-sided way. By varying between asphalt, gravel, trail, and track, muscles and joints receive a more diverse training, which reduces the risk of overuse.

Complete with strength and flexibility

Strength and flexibility training makes the body more resilient. Strong and stable muscles in the hips, knees, and ankles improve running technique and relieve the joints. It is good to perform strength training that is focused on running, such as single-leg exercises like lunges, the dragon, single-leg hip lifts, and calf raises.

Listen to your body

Pain is a signal that should not be ignored. It's better to rest an extra day than to risk a prolonged injury. If the pain does not subside after a few days of recovery, it may be wise to adjust your training or seek help from an expert.

Choose the right shoes

Your shoes are the most important piece of equipment. They should be suited to your foot type and running style, and replaced after approximately 800–1000 kilometers of use to maintain cushioning and support.

2. Common running injuries – causes and prevention tips!

Runner's knee

Occurs when the tendon on the outside of the knee is overstrained.
Prevent: Strengthen the muscles around the hips and vary the running surface to reduce unilateral strain.

Inflammation of the periosteum

Irritation and overuse in muscles and shin splints along the lower legs. Prevention: Use shoes that fit your foot, gradually increase your training and avoid running too often on hard surfaces.

Muscle strain

Rapid movements or excessive exertion that cause muscle fibers to tear. Prevent by: warming up properly before the session, complement with strength training, and take signals of stiffness or pain seriously.

Heel spur

Inflammation or overexertion of the plantar fascia under the foot. Prevention: Strengthen the small muscles of the foot and choose shoes with good support and cushioning.

Stress fracture

Prolonged and repeated stress leading to small fractures in the bone. Prevention: Increase training volume gradually, ensure a nutritious diet (especially calcium and vitamin D), and heed the body's signals by resting when in pain.

By embracing these guidelines, you can reduce the risk of injury and foster a more sustainable relationship with running. It's about thinking long-term – gradually building up your fitness, varying your training, and providing your body with the right conditions through good shoes, proper technique, and sufficient recovery. With a preventative focus, running becomes not only less prone to injuries but also more efficient, as each step can be taken with better economy and less energy expenditure.