4 Steps to Injury-Free Running

Set a goal

Running offers numerous physical and mental benefits, but sticking to it can be hard. Setting a goal can help to keep you motivated and maintain consistent training, which can be key to avoiding injury.

Know your limits

Running capacity is how much, how frequently, and how hard you can run without pain or injury. Bridging the gap between your current capacity and your goals should be done slowly and steadily.

Lift weight

Strength training improves resilience and running economy, making you a better, faster runner. It’s no longer avoided for fear of weight gain.



Be patient

Consistency is key. Start slow and prioritise gradually building volume before adding variety (e.g. long run, tempo, intervals) and 1-2 strength sessions per week to steadily increase capacity and minimise injury risk.

Remember, the journey toward your running goals is just as important as the destination.