How to avoid running injuries
Injuries happen when running volume outpaces the slow remodeling timeline of tendons, ligaments, and joints. While cardiovascular fitness improves in weeks, these structural tissues take months or even years to adapt, making it essential to prioritize long-term consistency over rapid mileage increases. Successful long-time runners focus on building mileage gradually, cross-training with non-impact activities like swimming or cycling, and running on softer terrain. Incorporating strength work and respecting 'niggles' by resting early are the keys to staying active for decades, rather than pushing through pain and risking long-term damage.
What helped
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Building mileage slowly
Running on grass, dirt, or trails
Zone 2 easy running
Non-impact cross-training
Strength and conditioning work
Ice baths and consistent warm-up routines
Properly fitted running shoes
Orthotic insoles with professional gait scans
Running with a coach or group
Resting at the first sign of a niggle
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