INJURY PREVENTION ADVICE
How to stay injury-free!
Injuries are a part of the journey, especially for runners. Thankfully, with the right strategies you can minimize your risk and keep moving forward with confidence. Our guide is here to help you stay injury-free and enjoy every step with WRW.
Common Injuries
| Injury | Description |
| Runner’s Knee | Pain around the kneecap, often from overuse. |
| Shin Splints | Pain along the shin, usually from excessive running on hard surfaces. |
| Achilles Tendinitis | Pain and inflammation of the Achilles tendon. |
| Plantar Fasciitis | Heel pain from inflammation of the tissue along the bottom of your foot. |
| IT Band Syndrome | Pain on the outside of the knee due to irritation of the iliotibial band. |
| Hamstring Strains | Pain from a tear or stretch in the hamstring muscles. |
| Stress Fractures | Small cracks in the bones, typically from overuse. |
| Ankle Sprains | Injury from twisting or rolling the ankle. |
Running Smart: Tips for Injury Prevention
1. Gradually Increase Your Distance
One of the best ways to prevent injuries is to increase your training load gradually. At Wellington Runners & Walkers, we recommend following the 10% rule: increase your weekly distance by no more than 10% to give your body time to adapt.
2. Listen to Your Body
Pain is your body’s way of signalling that something might be wrong. If you feel persistent discomfort, consider modifying your training or consulting a healthcare professional. It’s better to take a break than to push through an injury and make it worse.
3. Warm Up and Cool Down
Warming up before a run and cooling down afterwards can help prevent muscle strains and other injuries. Start with a gentle jog or dynamic stretches to get your muscles ready for the workout ahead.
4. Practice Good Running Form
Proper running mechanics can help reduce the risk of injuries. Focus on maintaining a good posture, landing softly, and avoiding overstriding. Our club leaders can offer tips on improving your form during our Sunday sessions.
5. Choose the Right Terrain
Running on uneven or hard surfaces can increase your risk of injury. Whenever possible, opt for softer, level terrain, especially when you’re just starting out or returning from an injury.
6. Stay Hydrated
Dehydration can lead to muscle cramps and other issues. Make sure you drink enough water before, during, and after your runs, especially on hot days.
Getting Prepared: Gear and Training
1. Get Properly Fitted Shoes
The right shoes can make a big difference in preventing injuries. Visit a specialty running store to get fitted for shoes that suit your foot type and running style. Replace them every 500 km to ensure they provide adequate support. Our friends at the Shoe Clinic can help.
2. Strength and Mobility Training
Incorporate strength and mobility exercises into your routine to support your muscles and joints. Focus on strengthening your lower body and core to help stabilize your movements and prevent injuries.
3. Monitor Previous Injuries
If you’ve had a previous injury, take extra care to prevent it from recurring. Listen to your body and avoid activities that might aggravate old injuries. Our club sessions offer a supportive environment to discuss and share tips on managing and preventing injuries.
General Health: Beyond Running
1. Eat Well and Stay Nourished
Fuel your body with a balanced diet to support your running and recovery. Pay attention to your nutritional needs, especially if you’re increasing your training load or recovering from an injury.
2. Prioritize Rest and Recovery
Adequate sleep is crucial for recovery and overall health. Aim for 7-9 hours of sleep per night to help your body repair and rejuvenate.
3. Enjoy the Health Benefits
Running is not just about fitness; it’s a great way to improve your mental health and overall well-being, which we are all here for at WRW! Even a few hours of running each week can boost your mood and reduce your risk of cardiovascular diseases.
Useful Resources
BMJ Open Sport & Exercise Medicine
World Athletics Injury Prevention
Marathon Handbook on Injury Prevention
Reference List
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