The Science of Running Injury Prevention: What Actually Works?
Did you know that up to 50% of runners experience an injury every year? Whether you're training for your next race or just enjoying the mental and physical benefits of running, injuries can be frustrating setbacks. Fortunately, recent research has provided valuable insights into what actually helps prevent running-related injuries—and what doesn’t.
A comprehensive 2021 systematic review published in the British Journal of Sports Medicine (Malisoux et al.) analyzed 36 high-quality studies to uncover the most effective strategies for reducing injury risk. Let’s break down the key findings and how you can apply them to your training routine.
1. Strength Training is Essential
One of the most impactful findings was that strength training significantly reduces the risk of overuse injuries in runners. The review highlighted that:
Strengthening key muscle groups—particularly the hips, glutes, and calves—plays a major role in injury prevention.
Runners who incorporated resistance training 2-3 times per week experienced fewer injuries.
Exercises such as single-leg squats, calf raises, bridges, and deadlifts were especially beneficial for improving running mechanics and resilience.
For runners in NYC looking to enhance performance while reducing injury risk, strength training isn’t optional—it’s a necessity. At Zero Point One Physical Therapy, our Intro to Strength & Conditioning program is designed specifically for those new to structured strength training.
2. Gradual Training Progression Matters
A sudden increase in mileage or intensity is one of the leading causes of overuse injuries. The review found that:
Abrupt changes in running volume or speed were the most common culprits behind injuries.
Following the 10% rule—increasing weekly mileage by no more than 10%—helped reduce injury risk.
Listening to your body and allowing adequate recovery between runs is just as important as your training sessions.
If you're returning from an injury or looking to optimize your training plan, working with a running-specialized physical therapist can help ensure you're progressing at a safe and effective pace.
3. Footwear Alone Isn’t the Solution
One of the most debated topics in the running world is footwear. While many believe that switching to minimalist or cushioned shoes can prevent injuries, the systematic review found otherwise:
There was no significant difference in injury rates between minimalist and cushioned shoes.
Comfort and fit were the best predictors of whether a runner remained injury-free.
The key takeaway? There is no one-size-fits-all shoe—find what works best for you.
At Zero Point One Physical Therapy, we help runners make informed decisions about footwear by assessing their individual biomechanics and running patterns.
How to Apply These Findings to Your Training
If you want to stay injury-free and continue running pain-free, consider implementing these strategies:
✅ Prioritize Strength Training: Add hip, glute, and calf-strengthening exercises to your routine 2-3 times per week.
✅ Follow a Progressive Training Plan: Increase your mileage gradually and avoid sudden spikes in intensity.
✅ Choose Shoes Based on Comfort: Instead of following trends, focus on finding a shoe that fits well and feels comfortable.
Want Personalized Guidance?
Applying these strategies is easier with expert support. At Zero Point One Physical Therapy, we specialize in helping runners prevent injuries and optimize performance. Our services include:
Biomechanical Assessments to identify weak points and imbalances.
Strength Training Programs tailored to your running goals.
Gait Analysis to refine your form and reduce injury risk.
If you're ready to run stronger and pain-free, we’re here to help. Book a FREE Phone Consult with Our Team.