Fisiorunning’s advice for running safely
The race continues to grow, in numbers and awareness. More and more people are approaching running not only to improve your physical shape, but to adopt a healthier and more sustainable lifestyle over time. As a backdrop to this evolution there is also aintense scientific activity: in the last year alone, hundreds of studies on running-related injuries have been published, confirming how central the topic is for the modern runner.
2025 was a year of observation, analysis and in-depth analysis. A year in which a knowledge base was consolidated that today allows us to face 2026 with a more mature approach: less improvisation, more method. The goal is not just to run more or harder, but run better and longerreducing the risk of forced stops.
What we learned in 2025 about running and injuries
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With Fisiorunning, during 2025, they have been addressed numerous topics related to accident preventionstarting from the most frequent pathologies up to increasingly widespread race contexts among runners. Among the main ones we remember:
- Iliotibial band syndrome: analysis of the role of the hip muscles, often overlooked in rehabilitation programs but crucial in the origin of the problem.
- Meniscopathies in runners over 40: correct load management and strategies to preserve the longevity of the knee, considering that approximately half of runners in this age group suffer from it.
- Less common but insidious pains, such as those in the heel or shins, and practical indications on how to treat them without completely stopping activity.
- Return to running after cruciate ligament injury, with particular attention to recovery times and methods.
- Biomechanics of running, understood as added value: control of foot movement, stability of the pelvis, vertical oscillation and management of loads on the most stressed tissues.
- Marathon, confirmed as the race with the highest risk of injury (38.4%): preventive strategies, race management and post-event recovery.
- Trail running, a rapidly growing discipline but characterized by a high risk of injuries, especially to the ankles and knees.
- Hyrox, increasingly popular with runners too, with a focus on hybrid training and prevention of injuries linked to high muscular demand.
Key tips to avoid injuries in 2026
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The runner entering 2026 is better informed and more curious. He has internalized concepts such as the gradualness of loads, the importance of warming up and recovery, and he knows that muscle strengthening it is not an option but a necessity. However, there still remains an often overlooked area: movement quality. A strong but rigid body is a body that sooner or later takes its toll. Work on flexibilityon the elasticity of the muscle chains and on the adaptability of the tissues therefore becomes essential to reduce anomalous stresses and better distribute loads during running. Alongside this, in 2026 it will be increasingly central to train what cannot be seen but makes the difference: proprioception, core stability and postural control. Improving the reactivity of the feet and ankles, making the trunk capable of supporting the athletic gesture and correcting any compensations in the running posture means building a solid foundation on which to increase performance and continuity. THE’biomechanical analysis, if followed by real retraining work, is not a detail for the elite but a concrete tool to run better and longer. Every little piece added today is an injury avoided tomorrow.
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