One of the most popular training forms

Many injuries happen because of sudden spikes or changes in training loads. Allowing the body time to adapt to these changes may prevent many injuries.

Running

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

LOAD MANAGEMENT

Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.

PROPER LOAD MANAGEMENT IS KEY

It may be the most important thing you do to prevent running injuries. Many factors can increase the risk of injury. For example, spikes in training loads, transitioning between seasons and sudden changes in running shoes and surface.

DID YOU KNOW...

... that “Training load” is all the load an athlete is exposed to in connection with training and competitions - both the number of sessions/competitions, the duration and the intensity? The body is good at adapting to the training load, but it has to happen little by little. If you push too hard, it's easy to get injured or ill, and then it takes even longer to get to where you want to be. So, be patient and build brick by brick.

Running

Exercises

Level 1 Level 2 Level 3

  • Level 1

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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