5 Science-Backed Ways to Prevent Running Injuries: What Actually Works (and What Doesn’t)

👍 Subscribe for weekly evidence-based training advice 💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com 📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/ Want to run healthier, stay consistent, and finally stop the cycle of overuse injuries? This episode breaks down the five most science-backed strategies for injury prevention, in a way that’s actually useful for real runners balancing work, family, and life. Coaches Zoë and TJ take a broad but evidence-based look at what actually keeps athletes durable: smart load management, strategic strength training, real recovery (not just vibes), targeted mobility, and neuromuscular training. They also cover why foam rolling feels good but isn’t a cure-all, whether gait analysis is worth the money, the truth about minimalist shoes, and how to safely return to training after getting sick. If you’ve been dealing with recurring niggles, you’ll walk away with clear, practical steps to train with more intention and fewer setbacks. Timestamps: 00:32 — Intro, snacks, carved-up energy 02:10 — Episode overview + why injury prevention matters 04:00 — Hot or Not: Foam rolling 06:15 — Hot or Not: Knee straps & patellar bands 10:40 — Hot or Not: Gait analysis 15:30 — Hot or Not: Minimalist/barefoot shoes 20:55 — Listener Question: Training while sick + missed workouts 32:45 — Introducing Skyler & Kyle (Masters specialists at Microcosm) 36:20 — Injury Prevention Strategy #1: Progressive Load Management 48:00 — Strategy #2: Strength Training (what actually works) 58:45 — Strategy #3: Recovery & Sleep 1:06:20 — Strategy #4: Targeted Mobility 1:12:10 — Strategy #5: Neuromuscular Training 1:17:00 — Putting it all together + hierarchy of what matters most