Prevent running injuries

Train like a superhero with help from our team of specialist doctors. Find the best exercises for your body with a program that adjusts to your needs. Reach the finish line in your next race in one piece!

Did you know: Your program is selected from our over 500 in-app exercises - adjusted to your needs and your level. Download for IOS or Android here:


Injurymap has teamed up with Sparta and the National Olympic Committee of Denmark to make it easier for runners to prevent injuries in muscles and joints.

As a runner, you are at a 41% risk of suffering an injury during marathon training, according to studies1. Our strengthening exercises are designed to help you rehabilitate existing injuries and prevent future injuries in any area of the body.

Injurymap and Sparta team up with the Sports Innovation Lab

Specific strengthening and stretching exercises can help you dodge a bullet, as you increase your training volume, we believe. So we’ve teamed up with leading Danish running club Sparta and the Danish Sports Innovation Lab to give you access to pre-emptive training.

By taking part in our program, you’ll not only learn great ways to strengthen your body for running but will also be helping us remedy a lack of research into the effects of pre-emptive training and strength-building exercises. (Beyond a few randomized, control trials2], this area has remained very unexplored)

Examples of pre-emptive exercises

In order to provide a taster of the pre-emptive exercises available in the Injurymap marathon training program, we have outlined a few of them below.

The purpose of these exercises is to strengthen and mobilize your joints and muscles in order to reduce the risk of injuries from running before they can happen.

In addition to the variety of exercises on offer, the Injurymap app also works by dynamically structuring the training program around the specific situation and individual needs of each user.

  1. Pelvic lift
    5 reps

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    • Lie on your back with bent knees and your feet placed flat on the floor.
    • Lift the pelvis up align your body with it with your thighs.
    • Pull up your pelvis and suck in your navel and slowly stretch one leg while you keep it aligned with the body and thighs without losing the pelvis.
    • Use your hands to make sure you are not dropping the pelvis to one of the sides.
    • Repeat the exercise 5 times to each side.
  2. Gluteus medius exercise I
    8 reps x 3 sets

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    • Lay down on one side.
    • Bend the lower leg to stay stable.
    • Let the top leg stretch slightly backwards, and turn it so that the heel is at the top.
    • Lift your leg slowly and hold the position for 2-3 seconds.
    • Then slowly lower your leg.
    • Perform 3 sets of 8 repetitions with each leg.
  3. Lying hamstring stretch
    30 sec. x 3 sets

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    • Lie on your back and place a towel over the toes of one of your feet.
    • Stretch the leg until it is fully extended.
    • Grabbing the towel on either end, use your arms to pull the towel towards you, so that your foot is pulled towards the opposite shoulder.
    • Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Three tips for preventing running injuries

1: Exercise with Injurymap

The purpose of preventative exercise is to ensure that your body can handle the joint stresses and muscle strains that typically occur during running, so that you are strong and flexible enough to adopt a good running technique – one that will lessen the likelihood of wear and tear and/or accidents. Injurymap is designed to guide you through the training process, allowing you to gradually build up strength and mobilize your joints and muscles in an optimal way.

Ideally, athletes should aim to complete three Injurymap training sessions per week. To help you achieve this goal, it is a good idea to combine your Injurymap training sessions with your existing training routine. So, for example, you could try using Injurymap every time you finish a training run as a way of cooling down properly.

2: Progress your training conservatively

Be careful not to increase the intensity of your training regime by more than 10% from week to week, both in terms of running distance and tempo. Staying within this limit will prevent you from ‘overdoing it’, which will, in turn, reduce the likelihood of sustaining any running related injuries.

3: Perfect your Technique

Perfecting your running gait is really important if you want to avoid injury. Focus on keeping your body upright and straighten your back when you run.

In addition, be sure to maintain a high cadence (your steps per minute ratio). Ideally, you should take between 170-180 steps per minute when you run. Low cadence running means that you take fewer steps to cover the same distance. This results in your feet spending more time in the air which, in turn, puts a greater load on your joints and muscles every time you take a step. Conversely, high cadence running minimizes the amount of time your feet are in the air, thus resulting in a lower risk of exertion when you run.