Tips to Reduce Running Related Injuries

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The Sports Injury Clinic

Lauren Belza

August 4, 2020


With exercise being limited to our postcodes and having extra time on our hands, more people are starting to take up running or increase their running loads. Please keep these injury prevention tips in mind so that you can keep running pain-free!


1. Warm up

Prior to your run, ensure you complete an appropriate dynamic warm up, to help prepare your body for activity. Starting a run 'cold' is a leading cause of acute muscle sprains and injuries. A dynamic warm up aims to increase your heart rate and activate your muscles; enabling greater range of motion, power and overall performance. 

2. Stick to a graduated running program 

Although we may be keen to start churning out the KM's, it is really important to gradually introduce load to your body. Completing a 5km run for the first time ever on back to back days can lead to an overload of certain structures and associated injuries. To prevent this from occurring, it is important to manage your distances, intensities and frequency of your runs to ensure a graduated load is achieved.

3. Recovery 

Include recovery days within your running program. These days are really important to allow physiological adaptations to occur within our body, making us stronger and 'fitter'. Running places a load of stress on our body which it must then adapt to for us to notice improvements. Without rest days, the body is not given a chance to adapt to a load which can result in injury or illness. Recovery can vary from appropriate nutrition, hydration, stretching, cross training or an active recovery.

4. Do not push through niggles

Unfortunately for the avid running, the "no pain, no gain" mantra does not apply. It is important to listen to your body and not push through any niggles, especially if symptoms are persisting or worsening.


If you have any questions regarding your own running program or any running related niggles, call us at TSIC on 9783 9990 or book online to organise an appointment with one of our Physiotherapists. We are also offering Telehealth appointments so you don't have to leave your home!


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The Sports Injury Clinic acknowledges the traditional owners of the land, the Bunurong people, and pays respect to Elders past, present and emerging.
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