Reducing your risk of injury as a runner
BeachLife Physiotherapy • 18 April 2023
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.
Pelvic floor physiotherapy FAQs covering pregnancy, postnatal recovery, pelvic pain and incontinence. Available in Narrabeen and Frenchs Forest.
Reduce irritation, not movement Bursitis often flares with repeated irritation or overload. This doesn't mean you should stop moving, gentle movement helps maintain confidence and support recovery. Avoid prolonged pressure This may include lying on the sore side, leaning on elbow, or sitting on hard surfaces for long periods. Simple position changes and added support can significantly reduce symptoms. Settle symptom first, then rebuild strength As pain settles, gradual strengthening improves load tolerance and helps prevent flare-ups. Recovery is about building capacity - not just reducing pain.
Learn how our physiotherapy programs combine assessment, education and supervised exercise to support long-term recovery.
Looking for the best physio in the Northern Beaches? Learn what matters most to patients and how to choose the right physiotherapist.
Hip pain can come from several causes. Learn the five most common sources of hip pain and the key features physios use to tell them apart.
A sudden flare of lower back pain is common and rarely serious. Learn what to do first, what helps recovery, and when to seek review.
Pre-surgery physio builds strength and confidence before your operation. Learn how our Narrabeen and Frenchs Forest clinics support your recovery.
Learn how our physiotherapists help children with Sever’s disease using custom-fitted Solemaid insole. Reduce heel pain, improve comfort, and keep your child active.
Running the Sun Run from Dee Why to Manly? Our Northern Beaches physios share tips to prevent running injuries and train smart this summer. Narrabeen Frenchs Forest
Stay healthy during Christmas with simple activity tips and injury advice. Our Narrabeen and Frenchs Forest physios are open except public holidays. Merry Christmas
