Running injury prevention advice ahead of Half Marathon

As the 35th anniversary Half Marathon approaches, kinesiology specialist Fiorella Barreto has issued warnings to runners regarding injury prevention. A primary concern is the tendency for athletes to attempt to compensate for a lack of training during the final week before a race, which can be counterproductive.

For beginners, Barreto recommends a gradual approach, such as alternating between walking and jogging for 30-minute sessions, and suggests medical check-ups for those with sedentary lifestyles, hypertension, or excess weight. Experienced runners are advised to progressively decrease their training loads leading up to the event. Key pre-race advice includes prioritizing rest, hydration, and avoiding alcohol the day before the competition.

Clinical data indicates that runners who train three or more days per week face a significant risk of injury, with annual incidence rates for amateurs averaging between 40% and 50%. Most injuries are caused by overuse rather than trauma. Common issues include runner's knee (patellofemoral pain syndrome) and iliotibial band syndrome. To mitigate these risks, experts suggest following a gradual increase in weekly mileage, ensuring adequate footwear, and performing strength exercises for the hips and quadriceps.