Long-distance running is a great way to improve your fitness, burn calories, and strengthen your mind. However, if you don\u2019t focus on proper technique and recovery, sooner or later, you may encounter injuries that could sideline you for weeks or even months.\u00a0<\/p>\n\n\n\n
How do you recognise the problem?<\/strong> \u00a0Why does it happen?<\/strong> \u00a0How can you prevent it?<\/strong> \u00a0How do you recognise the problem?<\/strong> \u00a0Why does it happen?<\/strong> How can you prevent it?<\/strong> How do you recognise the problem?<\/strong> \u00a0Why does it happen?<\/strong> \u00a0How can you prevent it?<\/strong> \u00a0How do you recognise the problem?<\/strong> Why does it happen?<\/strong> How can you prevent it?<\/strong> How do you recognise the problem?<\/strong> \u00a0Why does it happen?<\/strong> How can you prevent it?<\/strong><\/p>\n\n\n\n \u2714\ufe0fWork on your ankle and calf stability and strength. \u00a01. Increase your training volume gradually<\/strong>\u00a0- maximally by\u00a010 % every week<\/strong>, so your body can adapt to the load. Beh na dlh\u00e9 trate je skvel\u00fd sp\u00f4sob, ako si zlep\u0161i\u0165 kond\u00edciu, sp\u00e1li\u0165 kal\u00f3rie a posilni\u0165 myse\u013e. No ak sa nevenujete spr\u00e1vnej technike a regener\u00e1cii, sk\u00f4r \u010di nesk\u00f4r sa m\u00f4\u017eete stretn\u00fa\u0165 so zraneniami, ktor\u00e9 v\u00e1s m\u00f4\u017eu odstavi\u0165 na t\u00fd\u017edne alebo dokonca mesiace.\u00a0 1. Bolestiv\u00e9 predkolenie (Shin Splints) Ako spozn\u00e1te probl\u00e9m?C\u00edtite p\u00e1l\u010div\u00fa boles\u0165 v prednej \u010dasti predkolenia, […]<\/p>","protected":false},"author":1,"featured_media":1923,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[16,5,15,8,9,14,6,17],"class_list":["post-1922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-beh","tag-blog","tag-cvicenie","tag-pohyb","tag-prevencia","tag-trening","tag-zdravie","tag-zranenia"],"aioseo_notices":[],"uagb_featured_image_src":{"full":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-scaled.jpg",1707,2560,false],"thumbnail":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-150x150.jpg",150,150,true],"medium":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-200x300.jpg",200,300,true],"medium_large":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-768x1152.jpg",768,1152,true],"large":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-683x1024.jpg",683,1024,true],"1536x1536":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-1024x1536.jpg",1024,1536,true],"2048x2048":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-1366x2048.jpg",1366,2048,true],"trp-custom-language-flag":["https:\/\/balanceinmotioncoach.com\/wp-content\/uploads\/2025\/02\/pexels-photo-1257245-1257245-8x12.jpg",8,12,true]},"uagb_author_info":{"display_name":"Balanceinmotioncoach","author_link":"https:\/\/balanceinmotioncoach.com\/en\/author\/terezazatkova7gmail-com\/"},"uagb_comment_info":3,"uagb_excerpt":"Beh na dlh\u00e9 trate je skvel\u00fd sp\u00f4sob, ako si zlep\u0161i\u0165 kond\u00edciu, sp\u00e1li\u0165 kal\u00f3rie a posilni\u0165 myse\u013e. No ak sa nevenujete spr\u00e1vnej technike a regener\u00e1cii, sk\u00f4r \u010di nesk\u00f4r sa m\u00f4\u017eete stretn\u00fa\u0165 so zraneniami, ktor\u00e9 v\u00e1s m\u00f4\u017eu odstavi\u0165 na t\u00fd\u017edne alebo dokonca mesiace.\u00a0 1. Bolestiv\u00e9 predkolenie (Shin Splints) Ako spozn\u00e1te probl\u00e9m?C\u00edtite p\u00e1l\u010div\u00fa boles\u0165 v prednej \u010dasti predkolenia,…","_links":{"self":[{"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/posts\/1922","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/comments?post=1922"}],"version-history":[{"count":1,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/posts\/1922\/revisions"}],"predecessor-version":[{"id":1924,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/posts\/1922\/revisions\/1924"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/media\/1923"}],"wp:attachment":[{"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/media?parent=1922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/categories?post=1922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/balanceinmotioncoach.com\/en\/wp-json\/wp\/v2\/tags?post=1922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
You feel a burning pain in the front of your lower leg, especially after running or during the first steps after waking up.<\/p>\n\n\n\n
Shin splints are caused by excessive strain on the muscles and bones in the lower leg area, especially if\u00a0you rapidly increase your training volume or run on a hard surface.<\/strong>.<\/p>\n\n\n\n
\u2714\ufe0f Increase training load maximally by\u00a010 % every week<\/strong>\u00a0(Journal of Orthopaedic & Sports Physical Therapy<\/em>).
\u2714\ufe0f Run on softer surfaces (trails instead of concrete)
\u2714\ufe0fStrengthen you lower limb and ankle muscles regularly<\/p>\n\n\n\n2. Achilles tendinopathy<\/strong><\/h2>\n\n\n\n
A feeling of stiffness or sharp pain in the heel and back of the ankle, especially in the morning or when running uphill.<\/p>\n\n\n\n
Achilles tendon overloads when the calf muscles are either weak or shortened,\u00a0for example by incorrect footwear or improper running technique.<\/strong>.<\/p>\n\n\n\n
\u2714\ufe0fStretch your calves every day - research shows that\u00a0eccentric exercises (calf raises on a step) can decrease the risk of tendinitis by 50%<\/strong>\u00a0(American Journal of Sports Medicine<\/em>).
\u2714\ufe0fChoose high quality footwear with an adequate heel support.
\u2714\ufe0fAvoid sudden changes in your training plan, for example sudden increase in training volume.<\/p>\n\n\n\n3. Runner's knee - enemy of long distances<\/strong><\/h2>\n\n\n\n
A dull pain in the front of the knee, especially when running downhill or after prolonged sitting.<\/p>\n\n\n\n
Patellofemoral syndrome occurs when there is an imbalance between the thigh and hip muscles, leading to improper alignment of the kneecap.<\/p>\n\n\n\n
\u2714\ufe0fStrengthen your thigh and hip muscles - research shows that\u00a0glute strengthening exercises can significantly decrease the risk of runner's knee<\/strong>\u00a0(Clinical Journal of Sports Medicine<\/em>).
\u2714\ufe0f Avoid running on hard surfaces and wear proper footwear.
\u2714\ufe0f Check your running technique - over striding may overload the knee joints.<\/p>\n\n\n\n4. ITB syndrome - when the lateral aspect of the knee hurts<\/strong><\/h2>\n\n\n\n
A burning pain on the outer side of the knee that worsens with prolonged running.<\/p>\n\n\n\n
The iliotibial band (a ligament that connects the hip muscles to the knee) can become inflamed with excessive strain, especially when you run\u00a0on sloped or uneven surfaces.<\/strong>.<\/p>\n\n\n\n
\u2714\ufe0fStrengthen your hips muscles and stabilisators - research shows that\u00a0targeted exercises to strengthen the hips can reduce the risk of IT band syndrome by up to 43%<\/strong>\u00a0(Journal of Athletic Training<\/em>).
\u2714\ufe0f Are you changing your route? Alternate directions to avoid putting constant strain on the same side of your body.
\u2714\ufe0f Work on your landing biomechanics.<\/p>\n\n\n\nPlantar fasciitis \u2013 when every step hurts<\/strong><\/h2>\n\n\n\n
Severe pain in the heel, especially with the first steps in the morning or after prolonged sitting.<\/p>\n\n\n\n
Excessive strain on the plantar fascia (the ligament on the bottom of the foot) leads to inflammation, especially if\u00a0you run with improper footwear or have flat feet.<\/strong>.<\/p>\n\n\n\n
\u2714\ufe0fUse insoles, that support your foot arch.
\u2714\ufe0fMassage and release your feet regularly - soft tissue release of your foot can decrease the pain by up to 30% (British Journal of Sports Medicine<\/em>).
\u2714\ufe0fDon't overdo it with the length of your training sessions - gradual increase is the key.<\/p>\n\n\n\nHow to avoid running-related injuries? - 5 golden rules<\/strong><\/h2>\n\n\n\n
\u00a02. Invest in high quality footwear<\/strong>\u00a0- proper footwear can eliminate number of muscular and joint issues
\u00a03. Don't neglect stretching and strengthening<\/strong>\u00a0- flexible and strong muscles are less prone to injuries.
\u00a04. Alternate terrains and training intensities<\/strong>\u00a0- hard surfaces can overload the joints
\u00a05. Give yourself enough rest and recovery<\/strong>\u00a0- body repairs during rest, not during ongoing training.<\/p>","protected":false},"excerpt":{"rendered":"