🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 40 (from laksa141)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa040.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.livi.co.uk/your-health/how-to-prevent-running-injuries/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.livi.co.uk/your-health/how-to-prevent-running-injuries/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.livi.co.uk\/your-health\/how-to-prevent-running-injuries\/","crawl_time":1775895089,"first_indexed_time":1657885198,"http_code":200,"src_unparsed":"uk,co,livi!www,\/your-health\/how-to-prevent-running-injuries\/ s443","src_root_hash":"8257844769367491240","history_drop_reason":null,"meta_title":"7 smart ways to prevent running injuries – a physiotherapist’s tips | Livi","meta_descriptions":["If you’re worried about running injuries, like runner’s knee or shin splints, read on to discover ways of preventing them before they happen."],"attrs_boilerpipe_text":"Running may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee.\nResearch\nshows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area.\n‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Livi physiotherapist Erik Nordlund.\nThe good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running.\nWhat are the most common running injuries?\nRunning injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are:\nKnee pain\n– Runner’s knee describes dull pain around the front of your knee or kneecap\nShin pain\n– This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces\nAchilles pain\n– Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel\nHeel and foot pain\n– Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot\nMuscle strains\n– Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs\n‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’\nHow can I prevent running injuries?\nHere are some ways to lower your chances of running injuries.\n1. Don’t do too much too soon\nBuild up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund.\nListen to your body, and slow down if you feel any pain or tightness.\n‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’\n2. Rest and recover\nOvertraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions.\n‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’\nGetting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting.\n3. Always warm up and cool down\n‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’\nInstead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including:\nDeep lunges\n– Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg.\nSquats\n– Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps.\nSimilarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says.\n4. Mix in some strengthening exercises\nIncorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train.\n‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’\n5. Invest in supportive running shoes\nComfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund.\n‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’\n6. Fine-tune your running form\nImproving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury.\nStand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips.\n7. Stay active between runs\nOn days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’\nWhen should I see a doctor?\nIf you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if:\nYou have severe pain or swelling in a joint or bone\nYou have numbness, tingling or weakness in the affected area\nYou’re unable to stand on or move the injured area\nThis article was reviewed by Livi physiotherapist Erik Nordlund.","attrs_markdown":"[![Livi-logo](https:\/\/www.livi.co.uk\/logos\/livi-logo.svg)](https:\/\/www.livi.co.uk\/ \"Livi\")\n\n[![Livi-logo](https:\/\/www.livi.co.uk\/logos\/livi-logo.svg)](https:\/\/www.livi.co.uk\/ \"Livi\")\n\n- [See a GP](https:\/\/www.livi.co.uk\/see-a-gp\/ \"See a GP\")\n- [Partner with Livi](https:\/\/uk-partners.livi.co.uk\/ \"Partner with Livi\")\n- [About us](https:\/\/www.livi.co.uk\/about \"About us\")\n- [Blog](https:\/\/uk-partners.livi.co.uk\/news\/ \"Blog\")\n- [Join the team](https:\/\/livihealthcare.teamtailor.com\/en-GB \"Join the team\")\n- [Health Hub](https:\/\/www.livi.co.uk\/health-hub\/ \"Health Hub\")\n\n1. [Home](https:\/\/www.livi.co.uk\/ \"Home\")\n2. [Your health](https:\/\/www.livi.co.uk\/your-health\/ \"Your health\")\n3. Smart ways to prevent running injuries – a physiotherapist’s tips\n\n# Smart ways to prevent running injuries – a physiotherapist’s tips\n**Last updated:**\n\nJul 4, 2022\n\n![](https:\/\/images.ctfassets.net\/h8qzhh7m9m8u\/4XKFGe43yPr0ZeqpLhstzX\/114fbc8d9625a4251be06430fd86a7ad\/Running_injury_2100x1200.png)\n\nWorried about injuring yourself during a run? Here’s how to minimise the risk of injuries according to Livi physiotherapist, Erik Nordlund\n\nNeed to speak to a GP today?\n\n[Book appointment](https:\/\/www.livi.co.uk\/download\/ \"Book appointment\")\n\nRunning may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee. [Research](https:\/\/gupea.ub.gu.se\/handle\/2077\/67446 \"research\") shows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area.\n\n‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Livi physiotherapist Erik Nordlund.\n\nThe good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running.\n\n## What are the most common running injuries?\nRunning injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are:\n\n- **Knee pain** – Runner’s knee describes dull pain around the front of your knee or kneecap\n- **Shin pain** – This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces\n- **Achilles pain** – Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel\n- **Heel and foot pain** – Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot\n- **Muscle strains** – Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs\n\n‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’\n\n## How can I prevent running injuries?\nHere are some ways to lower your chances of running injuries.\n\n### 1\\. Don’t do too much too soon\nBuild up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund.\n\nListen to your body, and slow down if you feel any pain or tightness.\n\n‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’\n\n### 2\\. Rest and recover\nOvertraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions.\n\n‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’\n\nGetting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting.\n\n### 3\\. Always warm up and cool down\n‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’\n\nInstead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including:\n\n- **Deep lunges** – Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg.\n- **Squats** – Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps.\n\nSimilarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says.\n\n### 4\\. Mix in some strengthening exercises\nIncorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train.\n\n‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’\n\n### 5\\. Invest in supportive running shoes\nComfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund.\n\n‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’\n\n### 6\\. Fine-tune your running form\nImproving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury.\n\nStand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips.\n\n### 7\\. Stay active between runs\nOn days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’\n\n## When should I see a doctor?\nIf you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if:\n\n- You have severe pain or swelling in a joint or bone\n- You have numbness, tingling or weakness in the affected area\n- You’re unable to stand on or move the injured area\n\n**This article was reviewed by Livi physiotherapist Erik Nordlund.**\n\n## Speak to a GP\nIf you’d like expert advice on your health and wellbeing, book an appointment with a doctor.\n\n[Book an appointment](https:\/\/www.livi.co.uk\/download\/ \"Book an appointment \")\n\n## Other Articles\n[![](https:\/\/images.ctfassets.net\/h8qzhh7m9m8u\/7xRh5HrwK4Ix0KfFOlgj5j\/064fae8907869e916780f4488f8c4034\/Women_mental_health_1.png)Feb 1, 2026 Women's Heart Health: It's Time We Took This Seriously Read more](https:\/\/www.livi.co.uk\/your-health\/womens-heart-health\/ \"Women's Heart Health: It's Time We Took This Seriously\")\n\n[![illustration-orange-glas-hand-vinflaska](https:\/\/images.ctfassets.net\/h8qzhh7m9m8u\/2NIGvRsenzhZmzeLuywIxT\/df9a974255093556658051bc24c0879b\/2100x1200-_alcohol.jpg)Jan 1, 2026 Dry January Read more](https:\/\/www.livi.co.uk\/your-health\/dry-january\/ \"Dry January\")\n\n## Get expert advice and tips\nSign up to get the best of our health content delivered right to your inbox.\n\nRegulated by:\n\n![Care quality commission](https:\/\/images.ctfassets.net\/h8qzhh7m9m8u\/3rvNG32ijwivRRwfYs3E9V\/b5451802daf3d137c3019908c25df869\/care-quality-commision.png)\n***\n![Livi-logo](https:\/\/www.livi.co.uk\/logos\/livi-logo-neg.svg)\n\nNavigate\n\n- [Home](https:\/\/www.livi.co.uk\/ \"Home\")\n- [About](https:\/\/www.livi.co.uk\/about\/ \"About\")\n- [See a GP](https:\/\/www.livi.co.uk\/see-a-gp\/ \"See a GP\")\n- [Partner with Livi](https:\/\/uk-partners.livi.co.uk\/ \"Partner with Livi\")\n- [Become a Livi GP](https:\/\/www.livi.co.uk\/become-a-livi-gp\/ \"Become a Livi GP\")\n- [Your health](https:\/\/www.livi.co.uk\/your-health\/ \"Your health\")\n- [Medical advice](https:\/\/www.livi.co.uk\/medical-advice\/ \"Medical advice\")\n- [Careers](https:\/\/livihealthcare.teamtailor.com\/en-GB \"Careers\")\n- [FAQs](https:\/\/support.livi.co.uk\/hc\/en-us \"FAQs\")\n- [Company news](https:\/\/kry.health\/news \"Company news\")\n\nSocial\n\n- [Facebook](https:\/\/www.facebook.com\/LIVI.co.uk\/ \"Facebook\")\n- [Linkedin](https:\/\/www.linkedin.com\/company\/86239247\/ \"Linkedin\")\n- [Instagram](https:\/\/www.instagram.com\/liviuk\/ \"Instagram\")\n- [Twitter](https:\/\/twitter.com\/livi_uk\/ \"Twitter\")\n\nContact\n\n- [Help centre](https:\/\/support.livi.co.uk\/hc\/en-us \"Help centre\")\n- [Contact us](https:\/\/www.livi.co.uk\/contact\/ \"Contact us\")\n- [Complaints](https:\/\/www.livi.co.uk\/complaints\/ \"Complaints\")\n\nServices\n\n- [GP services](https:\/\/www.livi.co.uk\/services\/ \"GP services\")\n- [GP appointments](https:\/\/www.livi.co.uk\/gp-appointments-online\/ \"GP appointments\")\n- [Livi app](https:\/\/www.livi.co.uk\/gp-appointments-online\/doctor-app\/ \"Livi app\")\n- [Prescription services](https:\/\/www.livi.co.uk\/gp-appointments-online\/online-prescriptions\/ \"Prescription services\")\n- [Sick notes](https:\/\/www.livi.co.uk\/gp-appointments-online\/sick-notes\/ \"Sick notes\")\n***\nLivi is part of KRY and run and owned by KRY International AB (556967-0820) Torsgatan 21, 113 21 Stockholm, Sweden. Nicon House, 4th Floor, 21 Worship Street, EC2A 2DW, London, United Kingdom. Copyright © 2025 Kry International AB \\| All rights reserved.\n\n[Terms and conditions](https:\/\/www.livi.co.uk\/terms-and-conditions\/ \"Terms and conditions\") ·\n\n[Privacy notice](https:\/\/www.livi.co.uk\/legal\/privacy-notice\/ \"Privacy notice\") ·\n\n[Child safeguarding](https:\/\/www.livi.co.uk\/child-safeguarding\/ \"Child safeguarding\") ·\n\n[Adult safeguarding](https:\/\/www.livi.co.uk\/adult-safeguarding\/ \"Adult safeguarding\") ·\n\n[Cookies](https:\/\/www.livi.co.uk\/legal\/cookies\/ \"Cookies\") ·\n\n[Anti-slavery & Human Trafficking Statement](https:\/\/assets.ctfassets.net\/h8qzhh7m9m8u\/6zB60CwCmlDXnB03Kat7lS\/7ac93573ea9ebf1f101b0001593a871e\/Signing_Request_Anti-slavery__Human_Traffic_policy.pdf \"Anti-slavery & Human Trafficking Statement\") ·\n\n[Approach to new technology](https:\/\/www.livi.co.uk\/legal\/privacy-notice\/approach-to-new-technology\/ \"Approach to new technology\")","attrs_readable_markdown":"Running may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee. [Research](https:\/\/gupea.ub.gu.se\/handle\/2077\/67446 \"research\") shows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area.\n\n‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Livi physiotherapist Erik Nordlund.\n\nThe good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running.\n\n## What are the most common running injuries?\nRunning injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are:\n\n- **Knee pain** – Runner’s knee describes dull pain around the front of your knee or kneecap\n- **Shin pain** – This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces\n- **Achilles pain** – Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel\n- **Heel and foot pain** – Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot\n- **Muscle strains** – Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs\n\n‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’\n\n## How can I prevent running injuries?\nHere are some ways to lower your chances of running injuries.\n\n### 1\\. Don’t do too much too soon\nBuild up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund.\n\nListen to your body, and slow down if you feel any pain or tightness.\n\n‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’\n\n### 2\\. Rest and recover\nOvertraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions.\n\n‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’\n\nGetting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting.\n\n### 3\\. Always warm up and cool down\n‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’\n\nInstead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including:\n\n- **Deep lunges** – Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg.\n- **Squats** – Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps.\n\nSimilarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says.\n\n### 4\\. Mix in some strengthening exercises\nIncorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train.\n\n‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’\n\n### 5\\. Invest in supportive running shoes\nComfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund.\n\n‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’\n\n### 6\\. Fine-tune your running form\nImproving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury.\n\nStand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips.\n\n### 7\\. Stay active between runs\nOn days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’\n\n## When should I see a doctor?\nIf you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if:\n\n- You have severe pain or swelling in a joint or bone\n- You have numbness, tingling or weakness in the affected area\n- You’re unable to stand on or move the injured area\n\n**This article was reviewed by Livi physiotherapist Erik Nordlund.**","meta_canonical":null}

3. Robots.txt Check

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Response:

4. Spam/Ban Check

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5. Seen Status Check

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INDEXABLE

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CRAWLED

5 days ago

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Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

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Property	Value
URL	https://www.livi.co.uk/your-health/how-to-prevent-running-injuries/
Last Crawled	2026-04-11 08:11:29 (5 days ago)
First Indexed	2022-07-15 11:39:58 (3 years ago)
HTTP Status Code	200
Meta Title	7 smart ways to prevent running injuries – a physiotherapist’s tips \| Livi
Meta Description	If you’re worried about running injuries, like runner’s knee or shin splints, read on to discover ways of preventing them before they happen.
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Boilerpipe Text	Running may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee. Research shows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area. ‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Livi physiotherapist Erik Nordlund. The good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running. What are the most common running injuries? Running injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are: Knee pain – Runner’s knee describes dull pain around the front of your knee or kneecap Shin pain – This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces Achilles pain – Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel Heel and foot pain – Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot Muscle strains – Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs ‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’ How can I prevent running injuries? Here are some ways to lower your chances of running injuries. 1. Don’t do too much too soon Build up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund. Listen to your body, and slow down if you feel any pain or tightness. ‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’ 2. Rest and recover Overtraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions. ‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’ Getting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting. 3. Always warm up and cool down ‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’ Instead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including: Deep lunges – Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg. Squats – Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps. Similarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says. 4. Mix in some strengthening exercises Incorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train. ‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’ 5. Invest in supportive running shoes Comfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund. ‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’ 6. Fine-tune your running form Improving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury. Stand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips. 7. Stay active between runs On days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’ When should I see a doctor? If you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if: You have severe pain or swelling in a joint or bone You have numbness, tingling or weakness in the affected area You’re unable to stand on or move the injured area This article was reviewed by Livi physiotherapist Erik Nordlund.
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Smart ways to prevent running injuries – a physiotherapist’s tips # Smart ways to prevent running injuries – a physiotherapist’s tips Last updated: Jul 4, 2022 ![](https://images.ctfassets.net/h8qzhh7m9m8u/4XKFGe43yPr0ZeqpLhstzX/114fbc8d9625a4251be06430fd86a7ad/Running_injury_2100x1200.png) Worried about injuring yourself during a run? Here’s how to minimise the risk of injuries according to Livi physiotherapist, Erik Nordlund Need to speak to a GP today? [Book appointment](https://www.livi.co.uk/download/ "Book appointment") Running may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee. [Research](https://gupea.ub.gu.se/handle/2077/67446 "research") shows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area. ‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Livi physiotherapist Erik Nordlund. The good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running. ## What are the most common running injuries? Running injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are: - Knee pain – Runner’s knee describes dull pain around the front of your knee or kneecap - Shin pain – This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces - Achilles pain – Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel - Heel and foot pain – Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot - Muscle strains – Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs ‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’ ## How can I prevent running injuries? Here are some ways to lower your chances of running injuries. ### 1\. Don’t do too much too soon Build up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund. Listen to your body, and slow down if you feel any pain or tightness. ‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’ ### 2\. Rest and recover Overtraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions. ‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’ Getting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting. ### 3\. Always warm up and cool down ‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’ Instead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including: - Deep lunges – Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg. - Squats – Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps. Similarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says. ### 4\. Mix in some strengthening exercises Incorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train. ‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’ ### 5\. Invest in supportive running shoes Comfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund. ‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’ ### 6\. Fine-tune your running form Improving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury. Stand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips. ### 7\. Stay active between runs On days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’ ## When should I see a doctor? If you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if: - You have severe pain or swelling in a joint or bone - You have numbness, tingling or weakness in the affected area - You’re unable to stand on or move the injured area This article was reviewed by Livi physiotherapist Erik Nordlund. ## Speak to a GP If you’d like expert advice on your health and wellbeing, book an appointment with a doctor. 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Readable Markdown	Running may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee. [Research](https://gupea.ub.gu.se/handle/2077/67446 "research") shows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area. ‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Livi physiotherapist Erik Nordlund. The good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running. ## What are the most common running injuries? Running injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are: - Knee pain – Runner’s knee describes dull pain around the front of your knee or kneecap - Shin pain – This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces - Achilles pain – Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel - Heel and foot pain – Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot - Muscle strains – Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs ‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’ ## How can I prevent running injuries? Here are some ways to lower your chances of running injuries. ### 1\. Don’t do too much too soon Build up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund. Listen to your body, and slow down if you feel any pain or tightness. ‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’ ### 2\. Rest and recover Overtraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions. ‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’ Getting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting. ### 3\. Always warm up and cool down ‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’ Instead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including: - Deep lunges – Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg. - Squats – Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps. Similarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says. ### 4\. Mix in some strengthening exercises Incorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train. ‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’ ### 5\. Invest in supportive running shoes Comfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund. ‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’ ### 6\. Fine-tune your running form Improving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury. Stand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips. ### 7\. Stay active between runs On days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’ ## When should I see a doctor? If you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if: - You have severe pain or swelling in a joint or bone - You have numbness, tingling or weakness in the affected area - You’re unable to stand on or move the injured area This article was reviewed by Livi physiotherapist Erik Nordlund.
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