STAY HEALTHY

OBEY ACHES

The biggest predictor of a future running injury is a previous one. Yes, biomechanics certainly play an important role, but some runners are chronically hurt because they appear to fall prey to the same behaviour over and over, says Toomas Timpka, lead author in that 2015 study on injury risk. Rather annoyingly, our brains can adjust to gradually worsening symptoms, he says, which allows runners to ignore minor twinges instead of addressing them early on. To break the cycle, make a note in your training log if you notice any small discomforts, says JacksonCheadle. Tracking pain in this manner allows you to spot troubling patterns and make changes to avoid injury.

TAME STRESS

Athletes going through trying times appear to be more injuryprone, says sports psychologist David Coppel. If you can’t eliminate whatever’s on your mind, modulate your response, suggests JacksonCheadle. Deep-breathing exercises switch your body from fight-or-flight to rest-and-digest mode, boosting healing blood flow and also rebalancing your hormone levels.

SEEK SUPPORT

A positive social network, such as a running group, acts as a buffer against stress. Studies show that spending time with a training partner between hard workouts can help enhance muscle recovery. And don’t be afraid to consult a sports psychologist if you want to gain a mental edge.