Running is gaining immense popularity in Dubai, with more people embracing it for its low cost, health benefits, and weight loss advantages. This trend is reflected worldwide, including in the UK where 1 in 5 people over 16 report running at least once a month in 2024 (Runners World 2024).

In Dubai, running has also become a great social activity, with numerous clubs and groups fostering a sense of community. The Treatment Room Dubai regularly provides services to various running clubs, helping runners stay fit and injury-free.

The NHS Couch to 5K program is a fantastic resource, downloaded over 6.5 million times, offering structured guidance for new runners. Despite this, many runners, both beginners and seasoned athletes, encounter injuries and seek professional help at clinics like The Treatment Room Dubai.

Research indicates that more than 80% of running injuries are caused by repetitive stress (Maarten et al., 2015). Such injuries can range from minor strains to severe stress fractures. Sudden injuries, like muscle strains or ankle sprains, are also common. To minimize these risks, it’s crucial to prepare your body for the physical demands of running.

Several factors increase the risk of injury:

1. Rapid Increase in Speed, Intensity, or Distance: Overloading your patella or Achilles tendon can lead to injuries.
2. Muscle Imbalance or Weakness: This affects running gait and technique, potentially causing strains.
3. Training Errors: Running on uneven surfaces or hills can lead to patellofemoral pain.
4. Reduced Movement Control: Improving muscle strength, movement control, and biomechanics can enhance running form and reduce injury risk. Analyzing your running gait can help identify and correct issues.

Footwear plays a significant role in preventing injuries. New runners might not need expensive trainers, but regular runners should invest in shoes that match their anatomy. At The Treatment Room Dubai, we partner with top podiatry providers to recommend the best footwear.

Adequate recovery is essential. Your body needs time to adapt to training demands. Scheduling an assessment at The Treatment Room Dubai can help identify risk factors and implement a pre-habilitation plan.

How to Prevent Running Injuries

1. Plan Your Weekly Running Target: Increase mileage gradually, have rest days, and vary running surfaces. Use training apps like Strava for guidance.
2. Know Your Limits: Listen to your body and don’t ignore signs of discomfort.
3. Combine Running with Strength Training: Aim for two strength training sessions a week. Check our blog for guidance.
4. Warm-Up and Cool Down: Spend 5-15 minutes warming up before and cooling down after a run. This can improve biomechanics and flexibility.
5. Have Recovery Days: Rest days help prevent overuse injuries and allow muscle repair.
6. Fuel Your Body: Proper nutrition supports training and recovery.
7. Select Appropriate Footwear: Invest in good running shoes that match your foot shape.

We hope you found this information helpful. If you’re experiencing pain or need professional advice, contact The Treatment Room Dubai to book an appointment with our experts.