Running injury risks, prevention, and recovery advice

Health experts continue to highlight the high risk of injury among runners, particularly beginners and amateurs, due to overuse and rapid training progression. Clinical data indicates that amateur runners training three or more days per week face annual injury incidence rates averaging between 40% and 50%, with most cases caused by repetitive strain rather than trauma.

Ahead of the 35th anniversary Half Marathon, kinesiology specialist Fiorella Barreto warned against the tendency for athletes to attempt to compensate for insufficient training during the final week before a race. For beginners, Barreto recommends alternating between walking and jogging in 30-minute sessions and suggests medical check-ups for those with hypertension, excess weight, or sedentary lifestyles. Experienced runners are advised to progressively decrease training loads leading up to the event, while prioritizing rest, hydration, and avoiding alcohol the day before competition.

As running and walking activities rise in popularity—reaching 28% of physical activities in Brazil in 2025—specialists are offering further guidance on recovery and equipment. Orthopedic surgeon Dr. Jonatas Brito noted that while diffuse muscle pain in the thighs, calves, and glutes is expected after long-distance races, runners should seek medical attention for localized joint pain, swelling, or difficulty bearing weight. He recommends recovery through walking, hydration, nutrition, and sleep rather than aggressive stretching.

Regarding equipment, physical education professor Thiago Arruda emphasized selecting proper footwear to dissipate impact forces, which can reach two to three times a person’s body weight. He suggests choosing shoes based on comfort, foot strike, terrain, and ‘drop’ height, noting that runners should select a size half to a full size larger than daily footwear to accommodate natural swelling.