Printable Injury Prevention Checklist

Run Strong,
Stay Injury-Free The Checklist

A physiotherapist’s complete injury prevention checklist — covering training errors, load management, strength training, recovery, nutrition, and red flags. Print it. Pin it up. Use it every week.

6 Categories 5 Pages Print-Ready

Get the Checklist See What’s Covered

Run Strong, Stay Injury-Free — The Checklist

Physio-Written

Print & Pin Up

Written by a registered physiotherapist Evidence-based Runner trusted

The Problem

You know what to do — you just don’t do it consistently

Runners get hurt because they forget the basics under pressure. This checklist puts every injury prevention principle on one printable reference so nothing gets missed.

You increase load too fast

Big mileage jumps, sudden speed work, no recovery weeks. The 10% rule exists for a reason — but it’s easy to forget mid-block.

Strength training falls off

You start the block with good intentions. By week 4, strength sessions are the first thing to go. Then the niggles start.

You ignore red flags until it’s too late

Sharp bone pain, night pain, swelling — you run through them because you don’t have a clear stop/go framework.

Recovery and nutrition are afterthoughts

Sleep, fuelling, hydration — you know they matter, but they’re the first to slip when life gets busy.

✓

One checklist.
Every principle.
Always visible.

Print it. Pin it on your wall, your fridge, or inside your training log. The runners who stay injury-free are the ones who don’t forget the basics.

What’s Covered

6 categories. Every principle that matters.

Each section is a tick-box checklist you can work through weekly — so nothing slips through the cracks.

Training Errors & Load Management

Body Mechanics & Strength Training

Technique, Footwear & Surfaces

Recovery, Nutrition & Fuelling

Red Flags & When to Seek Help

Long-Term Prevention & Motivation

The Author

Written by a physio who treats runners daily

Daniel da Cruz

BPhysT, PN-SSR1 · HPCSA-Registered Physiotherapist

This checklist distils the key principles from clinical physiotherapy practice into a single printable reference. Every item is something Daniel sees runners miss — and something that prevents injuries when it’s remembered.

BPhysT — University of Pretoria Precision Nutrition PN-SSR1 FIFA Football Medicine HPCSA Registered

Get the Checklist

Everything you need. On one reference.

Instant PDF Download · Print-Ready

✓5-page printable injury prevention checklist
✓6 categories: load, strength, technique, recovery, nutrition, red flags
✓Tick-box format — work through it weekly
✓Written by an HPCSA-registered physiotherapist

Instant delivery · PDF format · Print-ready

Ready to Stay Injury-Free?

Train smart. Stay strong.

Most running injuries are preventable — if you remember the basics. This checklist makes sure you do. Every week.