Running Injury Prevention Guide

Running Injury Prevention Guide

Shin splints, tendinitis, IT band syndrome... most running injuries follow the same pattern. Here's how to reduce the risk.

Build my injury-conscious plan

Shin splints, tendinitis, IT band syndrome, plantar fasciitis: most running injuries don't come out of nowhere. They almost always follow the same pattern — training load rising faster than the body can adapt to it. The good news is that this risk can be managed. RunRun builds plans with a capped weekly volume increase, built-in recovery weeks, and load monitoring (ACWR) to flag risky spikes before they turn into an injury. This is not medical advice: if pain persists, see a healthcare professional.

Why choose RunRun?

Capped weekly load increase

RunRun limits how fast your weekly volume can rise, avoiding the sudden spikes that are one of the leading causes of overuse injury.

ACWR load monitoring

RunRun computes your acute:chronic workload ratio (ACWR) from your logged sessions and flags it when your load drifts outside the recommended range.

Automatic recovery weeks

Lighter weeks are built into the plan at regular intervals, giving tendons and muscles time to adapt to training stress.

Personalised, adaptive plan

Your program adjusts to your starting level and actual consistency, instead of forcing a generic progression copied from the internet.

Session tracking and running log

Every completed session feeds your history and refines the load calculation, so the plan adapts to reality, not just theory.

Personal bests and history

Track your progression over time to spot load increases that are climbing too fast before they become a problem.

A 10-week injury-conscious progression, as an example

W1

Week 1 — Starting point

The plan starts from your current volume, no sudden jumps. RunRun sets a baseline load before increasing anything.

  • •30' easy run
  • •35' easy run + core work
  • •40' easy aerobic run
W4

Week 4 — Capped progression

Load increases by roughly 10% per week at most. Volume goes up, but never abruptly — that's the foundation of injury prevention.

  • •35' easy run
  • •10' warm-up + 6x2' half-marathon pace + 10' cool-down
  • •50' long run in easy aerobic zone
W6

Week 6 — Recovery week

Every 3 to 4 weeks, volume drops by roughly 30-40%. This planned dip gives tendons and muscles time to adapt — a key factor in preventing overuse injuries.

  • •25' very easy run
  • •30' easy run
  • •35' relaxed run, no intensity
W10

Week 10 — Monitored return to load

After recovery, volume climbs again. RunRun's ACWR indicator flags any increase that's happening too fast before it becomes a risk.

  • •40' easy run
  • •10' warm-up + 8x2' half-marathon pace + 10' cool-down
  • •1h long run in easy aerobic zone

Tips to run without getting injured

1

Warm up before every run

5 to 10 minutes of brisk walking, butt kicks and high knees wake up muscles and tendons before effort. A skipped warm-up is one of the most common causes of injury.

2

Strengthen calves, feet and hips

Two short strength sessions a week — calves, core, hip stability — improve your tissues' tolerance to the repeated load of running.

3

Vary your surfaces and shoes

Alternating asphalt, trail and track, and rotating between two pairs of shoes, spreads the stress differently across tendons and joints.

4

Respect the 10% rule

Increasing volume too quickly is one of the best-documented risk factors for injury. A structured plan like RunRun's applies this cap automatically.

5

Listen to pain and see a professional if needed

Discomfort that lasts several days, worsens with effort, or changes how you run shouldn't be ignored. RunRun is a training-planning tool, not a medical service: if in doubt, consult a doctor or physiotherapist.

landing.faq

What are shin splints?
Shin splints (medial tibial stress syndrome) cause diffuse pain along the shin, often linked to a training volume or intensity increase that was too fast. They're common among runners returning from a break or switching surfaces abruptly. This is general information only — a healthcare professional can provide an actual diagnosis.
What causes tendinitis in runners?
Tendinitis develops when a tendon — often the Achilles or patellar tendon — is loaded beyond its capacity to recover, usually after a fast load increase or insufficient strength work. The pain is localized, sometimes stiff in the morning, and worsens with effort. See a doctor to confirm the cause and get appropriate care.
What is IT band syndrome (ITBS)?
IT band syndrome causes pain on the outer side of the knee, linked to the iliotibial band. It's associated with high running volumes, repeated downhill running, or hip muscle imbalances. As with any persistent pain, a healthcare professional should evaluate it before you resume training.
How does a structured plan reduce injury risk?
Most overuse injuries come from a training volume or intensity increase that is too fast. RunRun caps your weekly progression, builds in automatic recovery weeks, and monitors your acute:chronic workload ratio (ACWR) to flag risky spikes before they become a problem. This reduces risk — it doesn't eliminate it. RunRun is a planning tool, not a medical device.
When should I see a doctor or physiotherapist?
As soon as pain lasts more than a few days, worsens with effort, causes a limp, or keeps coming back, it's worth seeing a healthcare professional. RunRun helps structure your training to reduce risk, but it doesn't diagnose or treat any injury.

Train with a plan that respects your body

RunRun generates a progressive plan adapted to your level, with capped load, built-in recovery weeks and ACWR monitoring to flag risky increases. It reduces injury risk — it doesn't guarantee against it.

Build my injury-conscious plan