Avoiding running injuries

Most runner injuries don't come from bad luck, but from poorly managed training load. The good news: they're largely preventable.

1. Gradual progression above all

The #1 cause of injury: increasing too fast (volume, intensity, or both). Simple rule: don't increase your weekly mileage by more than ~10%, and change one variable at a time. Your body adapts more slowly than your enthusiasm.

2. Respect recovery

Progress happens during rest, not during effort. Alternate hard and easy days, include a deload week every 3-4 weeks, and get enough sleep. Stringing together hard sessions without recovery is a guaranteed path to injury.

3. Slow down easy runs

Running all your easy runs too fast exposes you to the double risk of fatigue + injury. Keep ~80% of your volume truly easy. Legs handle volume better at an easy pace.

4. Strength training

2 short strength sessions per week (core, glutes, calves, eccentric work) make your tendons and muscles more resilient. It's the cheapest insurance against common issues (knee, Achilles, shin splints).

5. Listen to subtle signals

A persistent ache, a pain that returns every run: these are alerts. Skipping one session is better than a month off. Adapting early (reducing, switching to cycling/swimming) prevents real injury.

A plan that adapts = fewer injuries

Sports Coach AI manages progression (no sudden jumps), factors in your fatigue and how you feel, and eases off when you need it. You can also tell it about any discomfort so it reorganizes your week — the best plan is one you can follow without breaking down.