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Running is healthy. It strengthens the cardiovascular system, improves endurance, increases mental well-being and helps to sleep better. It also strengthens muscles and the immune system and has been proven to reduce the risk of illness. Just 30 minutes, three times a week makes a difference. But despite all these benefits, many runners struggle with pain sooner or later. Knees, Achilles tendons and the back are most commonly affected. But what causes these complaints and how can you effectively prevent them? And can the right running shoes that focus on reducing running injuries, such as True Motion, make the difference?
Why do running injuries occur?
Studies show that around half of all runners have been injured every year for over 40 years. And it doesn’t matter whether you’re a hobby runner or an ambitious ultra trail runner – overloading or incorrect movement patterns can lead to typical running injuries for many people, such as
- Runner’s knee
- Achilles tendon pain
- Back pain
The cause is usually not the running itself, but can be due to one-sided strain, inadequate running technique or unsuitable footwear. For this reason, we have put together five tips on how you can run without pain.
Running strengthens muscles and the immune system and has been proven to reduce the risk of illness. Photo: True Motion
Our 5 tips for running without pain
- Pay attention to your running technique
Even and short steps, an upright posture and the correct positioning and rolling of your feet can reduce the strain on your joints and tendons. Are you unsure whether your running technique is the cause of your complaints? A professional running analysis can help.
2. specifically strengthen your body
Strong and resilient core and hip muscles are important for a healthy running style. They stabilise you with every step. Supplement your training with targeted exercises for your abdominal, back and foot muscles to strengthen your entire body. Just a few minutes a week as a addition can make a lasting difference.
3. prioritise your regeneration phases
Regeneration phases are just as important for physical performance as the training itself. Only the combination of exertion and recovery makes us efficient. Therefore, give your body the appropriate recovery phases to replenish its energy stores, regenerate your muscles and give your nervous system a break.
4. listen to your body
To be mindful of yourself and your body, it is important to listen to your body’s needs. You feel tired and exhausted, perhaps your body needs a longer regeneration phase. Do you feel a pulling sensation in your knee or pressure in your foot? Observe this consciously and react at the first sign of discomfort.
5. wear the right running shoes
One of the most important factors when running is the right equipment. Not everyone needs maximum cushioning or additional stability. It’s important to choose the right shoe for you.
It is important to choose the right running shoe for you to prevent injuries. Photo: True Motion
True Motion – innovation for healthy running
This is precisely why Prof. Dr. Gert-Peter Brüggemann, Andre Kriwet and Christian Arens founded True Motion in 2018. Over 25 years of research work in running shoe development – Kiwet worked as a senior developer for leading international running shoe brands and Prof. Dr. Brüggemann spent decades researching as head of the Institute for Biomechanics and Orthopaedics at the German Sport University Cologne – showed that state-of-the-art stability concepts in running shoes do not reduce injuries. Even neutral shoes with cushioning under the foot alone could not reduce the risk of running injuries, so that maximum cushioned running shoes today primarily provide comfort.
Instead of stabilising the foot or merely cushioning it, the True Motion team is therefore taking a different approach:
The U-TECH technology developed and patented by True Motion is a horseshoe-shaped element in the midsole that is based on the shape and function of the human foot. In this way, the force exerted when running is centred along the vertical axis of the foot – just as nature intended.
True Motion’s U-TECH technology reduced the injury rate by 21 per cent overall. Photo: True Motion
“Our U-shape is based on biology: joints are unstable and need ring-shaped structures – like menisci in the knee or the fat pad in the heel. We transfer precisely this shape to our midsole.” – Prof. Dr. Gert-Peter Brüggemann
The result: the harmful rotational forces on the foot, ankle and knee that cause running injuries can be reduced directly at the source with running shoes from True Motion – without any overcorrection.
The fact that the German running shoe brand’s idea works was confirmed by a study conducted by the German Sport University Cologne with laufen.de 2022/2023. More than 1,700 runners were examined and True Motion’s U-TECH technology reduced the injury rate by 21 per cent overall, and up to 50 per cent for knee and Achilles tendon injuries. Another result shows that the results are revolutionary: despite the constant introduction of new technologies to the market, statistically every second runner still suffers an injury at least once a year.
Curious? You can find a selection of True Motion models here
Conclusion: How to run pain-free this season
Running is and remains healthy – if you listen to your body and give it the right impulses. The right technique, targeted training and the right equipment make all the difference when it comes to running without pain and having fun on trails or tarmac.