Running health: Expert advice on injury prevention and recovery

As running and walking activities rise in popularity in Brazil, reaching 28% of physical activities in 2025, experts are providing guidance on injury prevention and recovery.

Orthopedic surgeon Dr. Jonatas Brito advises that while diffuse muscle pain in the thighs, calves, and glutes is expected after half-marathons or marathons, runners should seek medical attention for localized joint pain, swelling, or difficulty bearing weight. Recommended recovery steps include walking, hydration, proper nutrition, and adequate sleep, rather than aggressive stretching.

Physical education professor Thiago Arruda emphasizes the importance of proper footwear to dissipate impact forces, which can reach two to three times a person's body weight. Key selection criteria include perceived comfort, foot strike type, terrain, and 'drop' height. He also suggests choosing a shoe half a size to a full size larger than daily footwear to accommodate natural foot swelling during exercise.