Injury prevention while running

Running is one of the most effective endurance sports and is very popular all over the world. But ambitious goals also increase the risk of overload injuries. A well-thought-out Injury prevention while running ensures long-term health and enables a constant increase in performance. Below you will find out how to avoid frequent running injuries in a targeted manner using continuous training.

‍

Why constant running training is so important

A permanently increased risk of injury often results from sudden increases in training volume or intensity. If you increase your weekly running circumference by a maximum of 10% per week, you give tendons, ligaments and bones enough time to adapt. Through varied sessions such as loose endurance runs, intervals or paced runs, you train different metabolic pathways without always exerting uniform loads on the same structures. Recovery days and deload weeks are just as essential as a balanced diet and adequate sleep to prevent inflammation and strengthen muscles.

‍

Frequent running injuries and targeted prevention measures

Patellofemoral pain syndrome (“runner's knee”)

Pain around the kneecap suggests patellofemoral pain syndrome, which is often triggered by an imbalance between the thigh muscles or weakness of the hip abductors. Targeted strength training, which strengthens the front thigh muscles as well as the lateral hip muscles, prevents an overload of the iliotibial tract. This prevents inflammatory reactions around the patella. An analysis of running style and, if necessary, wearing individually adjusted insoles improve the knee axis and distribute the load more evenly.

‍

shin splints

Severe stress or unusual load patterns lead to micro-injuries in the area of the shin muscles or the shin bone. A slow, structured structure of the training volume protects against overuse. Dosed use of minimal shoes or controlled barefoot runs strengthens the foot muscles and stabilizes the dorsiflexors. At the same time, softer running surfaces such as forest soil or lawn relieve the shin area, while eccentric calf exercises strengthen the forefoot and shin muscles.

‍

Achilles tendon irritation (achillodynia)

The Achilles tendon is sensitive to abrupt jumps in running distance or intensity, particularly after a long break. To prevent achillodynia, eccentric calf exercises are recommended, in which you slowly lower your body weight and put a controlled load on the tendon. Stretching the calf muscles regularly and wearing shoes with a moderate heel lift reduces tension on the tendon and allows it to gradually get used to the stress.

‍

plantar fasciitis (heel pain)

A typical characteristic of this overuse injury is shooting pain below the heel, especially in the morning or after sitting for a long time. The combination of mobilizing the plantar fascia with a tennis ball and targeted foot muscle training, such as actively raising the toes or short foot positions, improves arch stability. Alternating between barefoot phases and well-cushioned running shoes allows a balanced load without overloading the fascia.

‍

iliotibial band syndrome (ITBS)

Pain on the side of the knee often indicates friction of the iliotibial tract on the outer part of the femur bone. Regular training of hip abductors and buttocks helps here to improve hip stability. Variation in route orientation, for example deliberately turning on one side in the opposite direction to everyday life, prevents one-sided stress. Choosing the right running shoe without excessive pronation support can also relieve the lateral knee radius.

‍

stress fractures

Microcracks in stressed bone areas, such as shin or metatarsal bones, are caused by chronic overload. A gradual training structure after competitions and in transition phases is essential in order to adapt bone tissue to repetitive stress. An adequate supply of calcium and vitamin D strengthens bone metabolism, while a healthy body weight reduces mechanical stress. A permanent calorie deficit without being overweight damages your bone density and makes you more susceptible to stress fractures

‍

You can plan injury-free running

Injury prevention while running It is not a matter of luck, it is the result of continuous, cleverly planned training. If you want to run healthily in the long term, you should not only think about speed or distance, but also Technology, regeneration and body awareness. Most injuries can be avoided through sensible stress management and a strong body awareness. Listen to your body and treat it with the respect it deserves. So nothing stands in the way of your goals, whether it's a 5K or a marathon.