Injury prevention strategies for runners

Experts in sports medicine and physiotherapy suggest several strategies to help runners avoid common injuries, such as lower back pain and muscle strain. A 2024 study of New York City Marathon participants found that over 40 percent of runners experienced an injury during training or the race itself.

Key recommendations for injury prevention include:

• Gradual progression: Avoid sudden increases in mileage, speed, or intensity. Experts suggest increasing weekly mileage by no more than 10 to 20 percent and alternating hard training weeks with lighter recovery weeks. • Core strengthening: Building strength in the core, hips, and pelvis is essential for stabilizing the spine and pelvis during repetitive strides. • Listening to the body: Prioritizing adequate sleep, managing training loads, and maintaining mobility can prevent discomfort from becoming a serious issue. • Proper form: Paying attention to running mechanics helps manage the repetitive stress placed on the body.