Sports experts provide injury prevention tips for runners

A study of 1,049 participants in the 2024 New York City Marathon revealed that over 40% of runners experienced injuries during training or the race itself. To mitigate these risks, medical professionals, physiotherapists, and coaches recommend several essential habits.

Experts suggest increasing weekly mileage gradually, limiting increases to no more than 10% to 20% to allow the body to adapt. For marathon preparation, a training period of 12 to 16 weeks is recommended. Additionally, most long runs should be performed at a light pace where the runner can maintain a conversation.

Rest and recovery are considered critical pillars of training. Specialists emphasize the importance of sleep, particularly in the two months leading up to a marathon, and note that recovery days allow muscles and bones to adapt to physical stress. Finally, strength training—including exercises such as squats, lunges, and planks at least twice a week—is advised to correct muscular imbalances and prevent injury.