Running / Trail

In trail running, injury prevention is essential to ensure safety and performance. Strengthening the leg muscles, training specifically for uneven terrain and wearing suitable footwear are crucial measures to prevent sprains and ankle injuries. Incorporating strengthening exercises for the quadriceps and hamstrings, maintaining an efficient walking/running technique and choosing shoes with cushioning are strategies for preventing knee injuries. Gradually increasing the intensity of training, including recovery periods and performing stretching and muscle strengthening help prevent tendonitis and muscle injuries.

Maintaining proper posture while walking/running, strengthening the core and performing stability exercises help prevent back injuries. Choosing the right socks and shoes, applying blister prevention techniques and correctly adjusting footwear minimise the risk of foot irritation. Incorporating rest periods, varying the intensity of training and paying attention to the body's signals are essential measures to avoid overtraining injuries. Developing running skills on varied terrain, keeping an eye on your surroundings and wearing protective equipment reduce the risk of injuries from falls.

In summary, injury prevention in running and trail running requires a complete approach, involving strengthening, running techniques, suitable equipment and careful training management for safe and long-lasting practice.

For specific information on injuries and pathologies, visit our Injury Information Centre.