Coaching
Running Injury Prevention
Running is a joy, it’s fun, it’s a way to clear our minds or stay in shape. The rhythmic motion of each stride connects us to something primal and liberating. Running strengthens not just our bodies but our resolve, determination, and mental clarity. However, that joy can be abruptly interrupted when injury strikes.
Marathon, half marathon, 10k, 5k . . . regardless of distance, nearly 60% of runners face some form of injury each year. It might even seem that getting hurt and having our training interrupted is inevitable, a frustrating rite of passage that comes with pursuing our running goals.
But it doesn’t need to be.
Road running, trail running, track, cross country, and triathlon . . . while these are some of the most common activities where runners experience injuries like shin splints, plantar fasciitis, IT band syndrome, and stress fractures, these setbacks affect athletes across virtually all sports where running is a component.
We’d like to do something to prevent running injuries so you can continue doing what you love—logging miles, hitting personal records, and experiencing the runner’s high that keeps bringing you back to the starting line again and again.
Does it Work?
Dan, a dedicated 42-year-old recreational runner with four marathons under his belt, found himself sidelined by recurring shin splints and persistent knee pain that intensified with each training cycle. After his latest marathon attempt ended at mile 18 with excruciating pain, he reluctantly accepted that something needed to change.
Frustrated but determined, Dan enrolled in our comprehensive running injury prevention program.
The program transformed Dan’s approach to running. He learned proper loading techniques and incorporated targeted strength training. Most importantly, he followed a progressive training schedule that respected recovery as much as mileage.
Six months later, Dan completed his first pain-free 20-mile training run in years. His pace had improved by nearly 30 seconds per mile, despite feeling like he was exerting less effort. The stability exercises had eliminated the knee pain that once plagued his longer runs.
“I was skeptical that I could change my running form after decades of doing it my way,” Dan shared. “But the program showed me that small, intentional changes could make a big difference. I’m running faster with less effort, and for the first time in years, I’m excited about marathon day instead of dreading the pain I assumed was inevitable.”
Dan went on to complete his goal marathon not just pain-free but with a personal best time, qualifying him for the Boston Marathon—a dream he had almost abandoned before finding our program.
Eight Principles
Research has demonstrated that by following eight principles of training, you can significantly reduce your risk of running-related injuries, regardless of the sport. In addition, adhering to these tenets, your performance and enjoyment will also increase.
Strength
Both general strength and specific types of strength exercises reduces injury risk. This is the cornerstone of our Running Injury Prevention Program.
Plyometrics
Most sports involve explosive movements. By learning how to do this in a progressive manner, injury is reduced and performance is improved.
Consistency
As it is with many things in life, the more consistently you train (both general training and running prevention workouts), the better the result.
Research
We rely on science and research in all we do. No gimmicks, no fads. Countless research articles have been published that support our ACL injury prevention program.
Purpose
Every part of your training should have a reason; there must be a purpose to every exercise–some strength, some explosive, some corrective.
Progressive
When training to improve results, the body must be steadily overloaded in a progressive manner. This improves results, but it also trains the body to tolerate higher and higher workloads.
Fitness
In general terms, the more in shape an athlete is in, the better he or she can tolerate the stresses sports participation and training cause. Participating in a structured, progressive training program helps with this.
Recovery
Recovery must be built into any hamstring injury prevention program. While there are exercises and activities that can be done daily, most programs require specific rest days and recovery techniques.
Details
What’s included?
When you sign up, you will receive immediate access to the training schedule.
Each week’s training schedule includes:
- Two new injury prevention workouts; each workout will include specific exercises (with video demonstration), sets, reps, and weights for each
- Recommended workout sessions to supplement the injury prevention workouts
- Tips regarding technique and other steps you can take to reduce injury risk
What’s the cost?
$2 per session.
The price for our Running Injury Prevention Program is $35. This includes two sessions per week for eight weeks; 16 total sessions with video instruction. This works out to about $2 per session.
Compare this with a physical therapist or personal trainer who will collect at least $50 per session.
We also understand that life happens and that $35 is a lot for many. That shouldn’t be a barrier. Therefore, we have a financial assistance program to help those that need it.
Injury Prevention should be available for all; this is how we make that possible.
Who should use this program?
Our Running Injury Prevention program is designed for both novice and experienced runners alike Elite to beginner, the program helps all who participate. Runners completing the following distances will benefit:
- 5-k
- 10-k
- Half Marathon
- Marathon
- Ultra Marathon
- And all distances in between!
When should you use this program?
While you can use it successfully anytime, inserting this program during your off-season makes the most sense.
How it Works?
Our running injury prevention program builds on our eight principles of training to help you reduce your risk of running injury as much as possible. Running injury prevention can include stretching, but it should not be a focus. It can also include choosing specific shoes, but that should also not be a focus.
Instead, our goal is to improve your strength, power, and tolerance to running stress in a gradual, progressive manner. Doing this consistently, and in a research-based manner will help you run with less risk of injury and greater enjoyment.
The running injury prevention program is 8 weeks long and is based on strength and plyometric exercises shown to reduce injury risk. You will receive access to high definition videos with detailed explanations. We supplement that with running strategies, recovery tips, and activities to do on off days. A new weekly plan will be emailed to you each week.
Why Injury Prevention Project?
Convenient . . . Non-Profit
Low Cost
There are many other options for injury prevention programs. Many of them, however, are focused on business profits. We are not. Injury Prevention Project is a 501(c)(3) nonprofit organization. Our focus is on making leading injury prevention programs available to as many people as possible. One way we do that is by keeping costs down.
Convenience
The other way we improve accessibility is by making our program one that can be done at times and places convenient for you. We provide the program components and a general outline of when they should be done. You choose the specific times.
Our Promise
It is impossible for us, or anyone else, to guarantee you will not become injured. But, if performed consistently, our running injury prevention program of strength, plyometric, and training exercises will dramatically reduce your risk of injury.
Strength training, especially of specific movements and muscle groups, reduces the injury risk of runners. Hamstrings, glutes, quads, calves, core . . . these are all important areas for both injury prevention and for better running. But these cannot be done randomly, they must be part of a structured program. And the program must be done consistently.
Sign up for our program. Give it a consistent, focused effort. We know that if you do that, your risk of injury will go down, and you will be pleased with your progress and results.
Success Story
My name is Lauren. I play on the women’s soccer team at a Division I University. I became familiar with this program after I tore my ACL during the fall of my freshman year. Although my program was sometimes full of difficult exercises and a struggle, I was always excited to go and really enjoyed the process because it was challenging and fast paced. And I never tore my ACL again!
~Lauren | Division I soccer player
Sound Good?
Do you want to prevent running injuries? Does our approach fit your goals? If so, register now to improve your sporting and exercise enjoyment while reducing your risk of running injuries.