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1. Warm up before you start running using dynamic stretches and/or drills

This is important for any run but particularly important before you start any speed work and will help you to avoid starting a run feeling cold, stiff or immobile. Following a warm up, aim to ease into your run; start your run slow and relaxed.

2. Incorporate a little bit of mobility into your routine daily

Be especially mindful of this if you have a desk job where you aren’t moving regularly throughout the day. Any breaks from being sedentary is great.

3. Incorporate strength training into your weekly routine

Strengthening your muscles, ligaments and tendons will build a strong foundation; this will improve your ability to absorb the impact from running, helping to increase your bone density and increase your power and endurance. We highly recommend incorporating our strength workouts into your Runna plan; these workouts can take place at the gym or at home.

4. Ensure your trainers are comfortable and in good condition

Old trainers won’t offer the same support and trainers that are too big or small could give you blisters or compromise your running style which could consequently lead to injury.

5. Dress accordingly for the weather

Whether you're training somewhere hot and sunny or in the cold, it is imperative to dress well for the weather to help you regulate your body temperature. You can find discount codes in our app for many different clothing brands!

6. Mix up the terrain

Running on hard surfaces (i.e the treadmill or pavement) is tougher on your joints and bones. Aim to introduce some softer surfaces, such as a grass or trails. Variety is optimal.

7. Listen to your body

Aim to recover well through sleep and nutrition. Rest is when your body adapts to the hard work you have put into training. Without rest, you will find your body will recover slower. Where possible, aim to get close to 8 hours sleep

8. Gradually build up your running

Don’t push harder than your current fitness level. Building fitness is a long term project and pushing it too soon will only increase your risk of injury and potentially set you back. We want your running journey to be sustainable and enjoyable.

9. Sports massages

Some people like to regularly incorporate a sports massage to prevent injury; however this is a personal preference. The science to back this is mixed but there is no harm in a monthly trip to your physio if this is something you can afford and enjoy. Regular stretching, foam rolling or yoga at home will also work very well. Get to know your body, where your tight spots are, and work on these areas 3-4x a week.

We hope that you can follow these top tips in order to help you to decrease your risk of injury and become the best runner you can be! As you can see, there are multiple factors which contribute to injury prevention. Creating good habits will lead to great long lasting results.

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