Running injury prevention: 5 proven levers

Lever 1: progressive volume (+10% per week max)

Golden rule: never increase weekly volume by more than 10% compared to the previous week. It's the #1 cause of injury: the body doesn't have time to adapt.

Every 3-4 weeks, recovery week at 70% volume. That's when structures (tendons, bones) actually strengthen.

Lever 2: strength work

Weak core and lazy glutes cause 50% of knee and Achilles injuries. 2 sessions of 30-40 min per week are enough: squats, lunges, glute bridges, planks, calves.

Prioritize in base phase (2×/wk), maintain in specific phase (1×/wk).

• Bodyweight squats: 3×15
• Lunges: 3×10 per leg
• Glute bridges: 3×15
• Plank + side planks: 3×30 sec
• Standing calf raises: 3×20

Lever 3: appropriate shoes and rotation

A neutral shoe isn't a luxury: if you have strong pronation, ill-suited shoes long-term cause knee and hip pain. Free test at a specialty store.

Ideally, rotate 2 different pairs (drop, cushioning) so you don't always load the same structures. And change every 600-800 km, even if they look fine.

Lever 4: recovery and listening to the body

Pain that persists 48h after a session is a signal. Pushing through = injury for sure. Easing up 3-5 days costs less than a tendinitis that drags 3 months.

Sleep is your best recovery tool. 7-9h per night, especially in high-volume phases. Short nights = increased inflammation = injury risk.

Lever 5: don't run everything

Cross-training (cycling, swimming, elliptical) lets you hold cardio volume without pounding the legs. One bike session per week replacing an easy run significantly cuts repetitive-injury risk.

On high-volume weeks, slot 1-2 easy bike sessions to keep aerobic fitness without impact.