How to Prevent Injuries When Running
Did you know that 60–70% of all runners sustain running injuries every year?
Running has one of the lowest barriers to entry of any sport. All you need is a pair of shoes and a place to run. You do not need a gym, lessons, or equipment, and you can run almost anywhere.
This accessibility is also why injury rates are so high. Many untrained or inexperienced runners begin running without understanding how to train properly or reduce injury risk.
There are certain things we can’t control when running– the weather, icy surfaces, tripping, dogs chasing us, getting hit on bike paths, etc. Therefore, no preparation will help avoid these types of injuries. However, we can control certain aspects of running that have been shown in studies to reduce our risk of injury.
What You Can Control to Prevent Running Injuries
Strength, Cadence, and Running Form
Here are some proven ways to proactively prevent running injuries:
1. Regular Strength training. This has been shown to reduce injuries, improve running economy, and improve speed.
2. Cadence manipulation. This has been shown to reduce strain at the knee and the hips.
3. Having a nearly vertical leg at touchdown. This accounts for 10% of a runner’s performance, and this is one of the easiest changes you can make to improve your running form.
While these strategies are simple, they are often overlooked or applied incorrectly without professional guidance.
Why Most Running Injuries Are Preventable
Running injuries are common, but they are rarely random. Most develop over time due to poor movement patterns, muscle imbalances, inadequate recovery, or training errors.
At Studholme Chiropractic, our approach to chiropractic care in Denver, CO focuses on identifying the root cause of injury, not just treating symptoms. As experienced sports rehab specialists, we help runners stay consistent, resilient, and confident in their training.
The Importance of Running Mechanics
Small inefficiencies in running form can place excessive stress on joints, muscles, and connective tissue. Over thousands of steps, these stresses accumulate and often lead to overuse injuries in the knees, hips, ankles, and lower back.
A professional running analysis helps identify asymmetries, compensation patterns, and mechanical faults that may not be visible during normal training. Improving mechanics reduces unnecessary strain and lowers injury risk.
Strength, Capacity, and Performance Testing
Injury prevention is not only about form. It is also about physical capacity.
Strength deficits, limited mobility, and reduced endurance increase injury risk, especially as fatigue builds during longer runs or intense training cycles.
Advanced assessments such as vo2 max testing and functional performance evaluations provide insight into how well your body handles physical stress. This data allows for smarter training decisions and more targeted rehabilitation strategies.
Why Recovery Is Essential for Runners
Recovery is one of the most overlooked components of injury prevention.
Without adequate recovery, training stress leads to chronic tightness, joint restriction, and nervous system fatigue. These are early warning signs that many runners ignore until pain develops.
Sports-focused chiropractic care supports joint mobility, nervous system function, and tissue health. Working with a qualified sports rehab specialist helps ensure recovery is proactive rather than reactive.
Train Smarter for Long-Term Running Success
Preventing running injuries is not about doing less. It is about doing things right.
Proper mechanics, strength development, performance testing, and recovery-focused care all work together to keep runners healthy and progressing.
If you are a runner or thinking about taking up running and want to avoid becoming a statistic, our team can help.
Contact us today to have your running technique evaluated and learn how to achieve years of pain-free running.
Don’t be another statistic!