Topics and advices in the online injury prevention programme
| Risk factors | Short summary of the advice | References | ||
| Novice runners | Experienced runners | |||
| Personal factors | Higher age | Higher age | Be aware of the higher risk and do not run when you have any pain | 6 17 |
| Overweight or underweight | – | Adapt a preconditioning phase of partial weight-bearing sports | 3 9 18 20 | |
| Previous injuries | Previous injuries | Start building up at a very low level after an injury, for example, with a training programme for starting runners | 3 7–9 26 | |
| No experience with running or other sports | – | Adapt a preconditioning phase of walking | 3 4 7 14 17 18 | |
| Training | Distance | Distance | Run no more than 64 km per week | 4 22 23 26 |
| Frequency | Frequency | Train at least two times a week, but not too much. Search for the optimal frequency | 6 22–25 50 | |
| Overtraining | Overtraining | Consciously apply rest periods using periodisation | 26 22 | |
| Surface | Surface | Perform the majority of the training session on a soft surface | 4 | |
| Stretching | Stretching | Implement stretching at every training session or not at all | 4 | |
| Biomechanics | Cadence | Cadence | Increase cadence with use of apps | 5 29–31 51–56 |
| Foot landing | Foot landing | Forefoot strike reduces the risk of RRIs. However, switching to a forefoot strike increases the risk of RRIs. Therefore, perform foot muscle exercises when you want to change to a forefoot strike | 57–60 | |
| Equipment | Barefoot running and minimalistic footwear | Barefoot running and minimalistic footwear | Minimalistic shoes might reduce the risk of RRIs. However, switching to minimalistic shoes increases the risk of RRIs. Therefore, adapt a habituation period and use a training schedule when you want to switch to minimalistic shoes | 36 57 61 62 |
| Neutral, stabilising and motion-control shoes | Neutral, stabilising and motion-control shoes | Not clear if a certain type of shoe belongs to a certain type of foot. Do not change the type of shoes when you have no RRIs | 10 11 41 | |
| Orthotics/inlays | Orthotics/inlays | Do not wear orthotics to prevent injuries. Only consider to wear them when you often have RRIs | 42–44 | |
| Use of running shoes | Use of running shoes | Be aware of the wear pattern of your shoes, especially when they are older than 6 months. Use multiple pairs of shoes | 6 45 | |
RRI, running-related injury.