Running is one of the most accessible sports in the world — but also one of the most injury-prone. Studies show that 50–80% of all runners get injured at least once per year. As the Running Clinic specialist at Praxis Loten, Thom Petit analyses running patterns daily and explains how to prevent injuries effectively.
Tips 1 & 2 — Load progression and footwear
The most common cause of running injuries is too rapid an increase in training load. The 10% rule states: never increase your weekly volume by more than 10% per week. Well-fitting running shoes suited to your foot type are the second pillar. A professional gait analysis at our Running Clinic will show you which shoe matches your running pattern.
The body adapts better to gentle progressions than to sudden jumps.
Tips 3, 4 & 5 — Technique, strength and recovery
Tip 3: Running technique. Too long a stride (overstriding) significantly increases impact forces. The target is a cadence of 170–180 steps/minute. Tip 4: Strength training. Regular strengthening of the hip abductors and calves reduces the injury risk by up to 50%. Tip 5: Recovery. Adequate sleep and at least one complete rest day per week are not optional — they are mandatory for your progress.