Tips for reducing injury as a runner.

It is estimated that about 80% of running injuries are overuse injuries so its extremely important to plan your training and recovery to manage your load correctly.

TIP 1: 10-15% rule :

Don't increase your running load by more than 10-15% per week (distance , speed , elevation etc.)

TIP 2: Do cross training while injured

By performing non-impact activities such as swimming or biking can maintain fitness without aggravating an injury.

TIP 3: Shorten step length and increase step rate (Ideal cadence 165-185)

TIP 4: Modify variables in your training:

For example , elevation , cadence, speed etc. This reduces the load on certain body parts while running.