How to avoid common running injuries?

Why are running injuries so common? Running injuries too often prevent runners from practicing their favorite sport. Yet, the majority of common running injuries can be avoided with good training habits, appropriate equipment, and a well-considered progression.

Here's how to avoid common running injuries and run sustainably, from the beginner runner to the experienced marathoner.

Choose appropriate shoes and clothing

The importance of appropriate running shoes: unsuitable shoes can cause pain, gait imbalances, and increase the risk of injuries such as tendinitis or plantar fasciitis. Shoe selection should take into account the terrain (road, trail, mixed) and the level of protection against impacts and uneven surfaces (such as sharp rocks on trails). Any change of shoes or insoles should be gradual, allowing the body to adapt.

Technical clothing and chafing prevention: Breathable, lightweight, and soft technical clothing minimizes chafing and irritation, especially on long runs. For those looking to discover ultra-lightweight, highly breathable, and skin-friendly technical ranges, EDELI products offer optimal comfort while running.

Respect the gradual progression to prevent running injuries

Gradual progression is essential because the body adapts slowly to training load. Tendons, muscles, and bones need time to strengthen. Increasing volume or intensity too quickly is one of the main causes of running injuries.

The basic rules of gradual progression:

• no more than a 10% increase in weekly volume,
• no more than a 10% increase in intensity (speed),
• gradually increase the duration of long outings,
• Alternate running and walking for beginners.
  
  

Adopt a smooth stride to reduce the risk of injury

A noisy stride is a warning sign. A heavy, noisy stride increases impact and puts excessive stress on the joints, which can lead to: knee pain, tendinitis, periostitis, stress fractures.

To improve your stride and make it lighter:

• shorten your stride slightly,
• moderately increase the pace,
• place the foot under the pelvis (not in front and with the leg straight).
• limit vertical movements.

Technical exercises to modify or correct stride should be performed very gradually, over short distances.

Muscle strengthening and flexibility: allies against injuries

Muscle strengthening, core training, and mobility improve shock absorption and reduce excessive stress on the joints. Greater muscle tone and elasticity are essential to avoid overstressing the joints and to improve movement efficiency for better kinetic energy transfer. Combining muscle strengthening, core training, and mobility/flexibility reduces repeated shock absorption at the joints by better distributing energy between muscles and joints and converting it more efficiently into movement. In a marathon, tens of thousands of strides benefit from this preparation.

Overtraining and stress fractures: mistakes to avoid

Recognizing the signs of overtraining: Persistent fatigue, diffuse pain, decreased performance. Overtraining prevents the body from recovering and increases the risk of stress fractures. Rest and recovery are essential. Four key tips to avoid overtraining: at least two days without running per week, at least one day without sport, a gradual return to training after competition, and an extended rest period each year.

Conclusion: running for a long time without injury

Avoiding running injuries relies on a few simple principles: gradual progression, efficient stride, strengthening exercises, recovery, and appropriate equipment. Putting all these tips into practice will reduce your risk of injury and allow you to continue running for a long time. According to the Guinness World Records, the oldest man to have run a marathon was 98 years old and the oldest woman was 92, proving that a very long-term commitment is possible with proper prevention.