Top Running Tips for Injury Prevention

Running is one of the simplest and most effective ways to stay fit. But if you’re like me, you know it can also be a bit of a double-edged sword. One day you’re feeling on top of the world, and the next, you’re sidelined with a niggling injury. That’s why I’ve put together some top healthy running tips to help you keep pounding the pavement without the pain. Whether you’re a seasoned athlete or just starting out, these tips will help you run smarter, not harder.

Healthy Running Tips to Keep You Moving

Let’s start with the basics. Injury prevention isn’t about running less; it’s about running better. Here are some practical tips that have helped me stay injury-free and enjoy every run.

1. Warm Up Like You Mean It

If you are trying to do workouts at a higher intensity, but keep finding you feel rubbish during and after, it might be due to lack of a proper warm up and preparing your body. A proper warm-up increases blood flow, prepares your muscles for intensity, and prepares your mind for the grind ahead.

Try a 20-30 minute warm-up that includes:

1. Light jogging or brisk walking for 10-15mins. The key with this is to stay nice and easy and to make sure you are warmly dressed to allow your body temp to increase.

2. Dynamic movements (known as drills) to get the body moving quickly like, high knees, high skips and A skips.

3. You can now strip down to the clothes you are planning on doing the session in

4. 3-5 strides increasing in length and intensity. 60-100m at 60-80% effort. On workouts with a hard first rep I would do a 1-2 x 200m efforts at the rep pace before the session to lock in the pace before the session starts.

   
   

This gets your body/mind ready for a top quality session.

2. Invest in the Right Shoes

Your running shoes can be your best friends as a runner, or your worst enemy if you purchase the wrong pair. Wearing the wrong pair can make you feel rubbish on the run, be uncomfortable and cause blisters, and in some cases can increase risk of injury. Visit a specialist running store where they can analyse your gait and recommend shoes that suit your foot type and running style.

Remember, shoes don’t last forever. Replace them every 300-500 miles to maintain proper support and cushioning.

AI photo of some bad running shoes!

3. What is the 20% Rule in Running?

If you’re new to running or increasing your mileage, the 20% rule is a good place to start. It’s simple: don’t increase your weekly running distance by more than 20%. This gradual progression helps your body adapt without overloading your muscles and joints.

For example, if you ran 10 miles last week, aim for no more than 12 miles this week. It might feel slow, but trust me, it’s a game-changer for avoiding overuse injuries like shin splints and stress fractures.

It is also key not to increase mileage every single week, its beneficial to reduce the mileage every 3-4 weeks slightly to give you body time to adapt to training. It is good to incorporate this with a race where you will also have a 'taper' week.

4. Strength Training is Your Secret Weapon

Running alone isn’t enough to keep injuries at bay. Your muscles, tendons, and ligaments need to be strong and balanced. Incorporate strength training exercises 2-3 times a week focusing on:

• Core stability (planks, bridges)

• Compound exercises (lunges, squats)

• Isolating muscles exercises (calf raises, leg extension machine)

  
  

Strong muscles can increase you capacity for load, and can also improve your running form and performance.

5. Listen to Your Body (Yes, Really!)

This might sound obvious, but it’s easy to ignore. Pain is your body’s way of waving a red flag. If you feel persistent discomfort, don’t push through it. Take a rest day or swap running for low-impact activities like swimming or cycling.

If the pain lingers, seek professional advice. Getting a proper diagnosis early can save you weeks or months of downtime.

Stretching throughout the day helps prevent muscle tightness... and helps you stay chilled out like these two!

How to Incorporate Recovery into Your Routine

Recovery isn’t just about resting on the couch. It’s an active process that helps your body repair and come back stronger.

1. Stretch and Foam Roll

After your run, spend 10-15 minutes stretching your major muscle groups. Focus on your calves, hamstrings, quads, and hips. Foam rolling is also fantastic for releasing muscle tightness and improving blood flow.

2. Hydrate and Fuel Properly

Your muscles need water and nutrients to recover. Drink plenty of fluids and eat a balanced meal with carbs, protein, and healthy fats within an hour of finishing your run.

3. Prioritise Sleep

Sleep is when your body does most of its repair work. Aim for 7-9 hours a night to keep your muscles and joints in top shape.

When to Seek Professional Help

Sometimes, despite all your best efforts, injuries happen. That’s when it’s time to get expert help. A physiotherapist with experience in sports injuries can:

• Diagnose the root cause of your pain

• Develop a personalised rehab plan

• Guide you through safe return-to-running protocols

  
  

If you’re in St. Albans, you can book in here at PhysioMcMurray. James McMurray combines athletic insight with clinical expertise to help runners bounce back stronger.

Keep Running, Keep Smiling

Injury prevention is a journey, not a destination. By warming up properly, choosing the right gear, respecting the 20% rule, strengthening your body, and listening to your pain signals, you’ll be well on your way to many happy miles ahead.

Remember, running should be fun, not frustrating. So lace up, take it steady, and enjoy every step of the way!

James McMurray

Sport and Exercise Health Science BSc

Physiotherapy BSc