- \n
- Most Common Running Injuries<\/a><\/li>\n
- Injury-Promoting Mistakes<\/a><\/li>\n
- Proper Running Technique<\/a><\/li>\n
- The Importance of Warm-Up and Cool Down<\/a><\/li>\n
- Choosing the Right Sports Footwear<\/a><\/li>\n
- How to Plan Safe Training Sessions<\/a><\/li>\n<\/ul>\n
Most Common Running Injuries<\/h2>\n
Although running is considered one of the most natural forms of movement, overuse injuries are especially common among runners, resulting from a combination of excessive training volume, improper technique, and neglecting recovery. One of the most frequent conditions is so-called \u201crunner\u2019s knee\u201d, or patellofemoral pain syndrome. Pain usually occurs in the front of the knee, around or behind the kneecap, and worsens when running downhill, going down stairs, or sitting with bent knees for a long time (e.g., in a car). Its development is caused by, among others, weak gluteal and quadriceps muscles, limited ankle mobility, excessive foot pronation, and a sudden increase in mileage. Similarly common is iliotibial band syndrome (ITBS), which presents as a sharp pain on the outer side of the knee or thigh, intensifying over the duration of a run, especially downhill or on hard surfaces. In ITBS, the iliotibial band running from the hip to the shin rubs against the outer knee and becomes chronically irritated, especially when hip stabilization is lacking and the running stride \u201ccollapses\u201d inward. Another structure highly prone to overload is the Achilles tendon. Pain in this area can be stabbing at the beginning and end of a run, sometimes accompanied by morning stiffness of the tendon. Most often it results from a sudden increase in training intensity, running mainly on hard surfaces, heel striking combined with a lack of calf flexibility, and wearing improper shoes with an excessively low drop or worn-out shoes. Untreated Achilles overuse can lead to microtears, chronic inflammation, or, in extreme cases, partial or complete tendon rupture.<\/p>\n
Another frequent issue is plantar fasciitis, characterized by intense pain under the heel, especially with the first steps out of bed or after prolonged sitting. The pain eases after walking, but may intensify at the end of a run or after intense training. The cause is usually a combination of excessive pronation, tight calves, sudden load increases, and running in shoes with poor or worn-out cushioning. For those standing or walking on hard surfaces outside training, the fascia is additionally overused. Frequently overlooked is inflammation of the tibial tendons and so-called shin splints (medial tibial stress syndrome): pain appears on the inner side of the shin, at first only after training, later during the run or even while walking. Touching the shinbone causes soreness. Ignoring these symptoms for too long may lead to overuse stress fractures, requiring weeks away from running. Hip and groin pain, often diagnosed as bursitis, gluteal insertions overload, or femoroacetabular impingement, usually result from lack of core stabilization, overstriding, excessive pelvic rocking, and monotonous running on the same slanted surface (e.g., road shoulder). Many runners also experience lower back overuse complaints\u2014dull low back pain, a stiff feeling after running, radiating pain to the buttocks or back of the thigh. This usually signals weak deep core muscles<\/a>, hip flexor tightness, and faulty posture (excessive forward lean, breaking at the hips, collapsed chest). One should also include ankle joint overuse injuries \u2014 recurrent sprains, lateral ligament injuries, chronic instability \u2014 as well as calluses, blisters, and subungual hematomas from shoes that are too tight or lack of appropriate technical socks. The common denominator for most of these injuries is tissue overload exceeding their current regenerative capacity, usually due to a combination of errors: increasing mileage too quickly, an unsuitable training plan for one\u2019s level, ignoring warning signs (increasing pain, stiffness, movement quality drop), lack of strengthening\/mobility exercises, and insufficient sleep and recovery between sessions.<\/p>\n
Injury-Promoting Mistakes<\/h2>\n
While many runners attribute injuries to \u201cbad luck\u201d or poor gear, most cases are caused by repeated training and organizational errors. The most common is increasing loads too quickly\u2014both volume and intensity. A typical scenario: a leap from 10 to 30 km per week or starting out with intervals, hill sprints, or races without building an aerobic base. Connective tissues (tendons, ligaments, fascia) adapt much slower than the cardiovascular system, so even if you\u2019re not \u201cout of breath\u201d, the support structures may be heavily overloaded. Another problem is lack of a training plan<\/a> and running \u201cby feel\u201d: several consecutive hard workouts followed by long breaks disrupt regularity and force the body to repeatedly adjust to new, excessive stimuli. Monotonous training\u2014always running the same pace, on the same hard surface, with identical stride\u2014also promotes injuries. Repetitive strain on the same structures (iliotibial band, plantar fascia, Achilles tendon) without biomechanical variety increases risk of overload. Conversely, many runners overuse intensity: every session is a \u201crace\u201d, always in heart rate zone II-turned-III\u2013IV, with few true recovery runs. Too much speed and lack of easy regeneration runs quickly overload knees, calves, and glutes. Another overlooked mistake is skipping warm-ups<\/a> or faking it. Going straight from office chair or car out for a run, with \u201ccold\u201d and tight muscles, increases risk of strains, microtrauma, and tendon overloads. A few leg swings and two jumps are far too little to prep ankles, knees, and hips for thousands of repetitive ground impacts. Equally risky as no warm-up is neglecting cooldowns and post-run stretching\u2014a sudden stop after a hard workout, without cooling the heart rate and a few minutes of dynamic-static stretching, worsens contractures and elasticity, eventually disrupting technique and increasing injury risk. Another repeating mistake is ignoring the body\u2019s warning signs: runners often \u201crun through\u201d the first pains, ignore morning stiffness, stinging on stairs, or discomfort always appearing at the same kilometer. Instead of taking a break, shortening or substituting with an easy run or cross-training (cycling, swimming), many increase intensity or add additional kilometers, promoting minor issues into full injuries requiring weeks or months off.<\/p>\n
The second major group of errors involves neglecting running technique and general fitness. Many believe you \u201cjust run\u201d, paying no attention to footstrike, pelvic tilt, or core stability. Typical technical errors include overstriding (landing the foot well in front of the body\u2019s center of mass), hard heel landings with straight knees, knees collapsing in (valgus), and excessive upper body sway. These all increase forces on joints, overloading the iliotibial band, kneecap, Achilles, and ankle ligaments. This is compounded by lack of strength and stability work: weak gluteal, core, back, and foot muscles can\u2019t maintain proper body segment alignment during running. The movement system \u201ccollapses\u201d, the pelvis wobbles, and the foot compensates with excessive pronation or supination. Another common mistake is poor footwear choice and neglecting individual foot features. Runners often pick shoes based solely on fashion, promotions, or looks, instead of analyzing their own needs: pronation degree, body weight, usual surfaces, running level. Shoes too soft for a heavy runner fail to provide stability, while overly stiff models with lots of control for a lightweight, neutral-gait athlete can provoke other overloads. Many keep using one pair for too long\u2014running in shoes well past 600\u2013800 km leads to reduced cushioning and overloads in the ankle, knee, and hips. Risk is increased by running exclusively on hard surfaces (asphalt, concrete) without adjustment and in worn shoes. Lifestyle mistakes can\u2019t be overlooked: chronic sleep deprivation, diets low in protein, calcium, vitamin D and minerals, and high stress reduce tissue recovery and promote microtrauma. It\u2019s common to overcombine intensive running with other demanding activity (hard manual labor or unscheduled gym), without sufficient recovery days. Finally, many runners ignore individual limitations\u2014postural defects, limb length discrepancies, past injuries, poor ankle or hip mobility\u2014and try to copy advanced runners\u2019 plans or techniques. Treating \u201conline training plans\u201d as a universal recipe, without personalizing, leads easily to overloads and recurring injuries.<\/p>\n
Proper Running Technique<\/h2>\n
Proper running technique is one of the most effective ways to reduce injury risk as well as improve running economy and performance. From a preventative perspective, the most important elements are trunk alignment, arm motion, footstrike, stride length and cadence, and the so-called \u201csoft landing.\u201d The torso should be upright but relaxed\u2014imagine gently \u201cstretching\u201d your spine upwards, without leaning backward. A slight forward tilt (from the hips, not the waist) helps use gravity to ease pressure on the knees, reducing typical runner\u2019s knee overloads. The arms act as stabilizers\u2014bent at about 90\u00b0, moving close to the body, front-to-back, without excessive \u201ccrossing\u201d over the chest. Too-tight shoulders and clenched fists increase overall muscle tension, risking overloads of the neck, shoulders, and lower back, so consciously \u201cshake out\u201d tension from your hands every few minutes. Another crucial aspect is how the foot contacts the ground. Extremes\u2014heavy heel striking far in front of the center of mass, or aggressive forefoot running\u2014respectively increase loads on the knees and Achilles tendon. For most amateurs, the safest is midfoot or mild rear-midfoot contact, with the key being that the foot lands roughly under the hip, not far ahead. This shortens braking moment and spreads the impact force over muscles and tendons rather than directly onto the joints. Listen to your footsteps\u2014the louder your steps, the higher the loads; striving for \u201csoft footfalls\u201d naturally shortens stride and encourages a softer landing. Pelvic and hip positioning also matter. Excessive hip \u201cdrop\u201d on the stance leg side is often linked to weak glutes and iliotibial band, which increases ITBS risk. In practice, technique corrections alone without strengthening the glutes (e.g., hip bridges, leg abductions, squats) may not be enough\u2014technique and muscle strength must go hand in hand. Your head should extend the spine\u2014gaze a few meters ahead, not just under your feet or high in the air; this reduces risk of neck and upper back overloads.<\/p>\n
![\"How](\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Jak_Unikn___Najcz_stszych_Kontuzji_Biegaczy-1.webp\")
<\/a><\/p>\nStep length and cadence (steps per minute) also play a major role in injury prevention. An overly long stride, typical among beginners, causes overstriding\u2014landing the foot far ahead with each step, resulting in significant braking and greater loads on knees, hips, and spine. The practical reference is aiming for cadence around 165\u2013180 steps per minute (depending on height, speed, build), usually achieved by taking slightly shorter, more frequent steps. Rather than obsessing over numbers, occasionally count steps for 30 seconds and gradually increase as you shorten your stride, until you find a rhythm that is both natural and comfortable. Technique also involves the push-off phase and how the foot works off the ground\u2014active propulsion from behind with a slight knee bend better utilizes the muscle-fascial chain\u2019s elasticity, reducing overloads to structures like the plantar fascia. Don\u2019t forget about individual predispositions: arch shape (flat feet, high arch), knee axis, ankle mobility, or limb length affect your natural running style. Gradual technique adjustments are best\u2014rapid, radical changes (e.g., suddenly moving from heavy heel striking to exclusive forefoot running) paradoxically risk new injuries, especially Achilles and calf overloads. Recording yourself from the side and rear (even on a phone) and analyzing whole-body alignment\u2014head, torso, hips, knees, feet\u2014can help. Recurrent pain warrants consulting a physiotherapist or running coach for live movement analysis, range and strength assessment, and personalized corrections and exercises. It\u2019s best to introduce changes on short, easy intervals\u2014e.g., 5\u201310 minutes of \u201cfocused technical running\u201d during training\u2014so your body has time to adapt without excessive overload.<\/p>\n
The Importance of Warm-Up and Cool Down<\/h2>\n
Warm-ups and cool downs are two running session phases most often skipped by amateurs, even though they directly affect injury risk and run quality. A well-planned warm-up preps the musculoskeletal, circulatory, and nervous systems for effort: it raises muscle temperature, increases tendon and ligament elasticity, improves blood flow, and \u201cactivates\u201d joint range of motion\u2014making tissues less prone to microtrauma. Running \u201cfrom cold\u201d, straight from hours at a desk, means a sudden load jump\u2014the muscles are stiff, motion range shortened, and the nervous system unable to smoothly control muscle work, raising risks of knee, Achilles, or plantar fascia overloads. It also has a neurological dimension\u2014activating movement patterns, maintaining proper technique, and improving coordination. As a result, the foot<\/a> lands more under the center of mass, stride shortens and becomes quicker, and joint stress is lessened. This reduces the risk of runner\u2019s knee, ITBS, or hip pain, which often result from a combination of tight muscles and inefficient movement patterns. Warm-ups should suit the activity: the more intense a run (intervals, tempo, races), the more precisely the body must be prepared. A universal scheme: three stages\u2014general, mobility\/activation, and running-specific. The general part is 5\u20138 minutes of light jogging or run-walk, or easy movements like arm circles, trunk twists, jumping jacks\u2014raising heart rate and body temperature, not causing fatigue. Move on to mobilization\/activation for key running muscles: dynamic bends with straight back, hip circles, leg swings forward and to the side, foot circles, gentle lunges with knee control over the foot, high knees, and butt kicks in marching. Long static stretches are avoided before running, as they temporarily reduce muscle force\/stabilization. Instead, use short dynamic movements with increasing range to \u201cunlock\u201d joints while keeping muscle readiness. The last warm-up phase is running-specific: skips, bounds, 60\u2013100 m strides at a pace a touch faster than the main run. Here the nervous system \u201clearns\u201d the intended stride rhythm, and the body transitions smoothly from warm-up to the run itself. A well-done warm-up means the first kilometers aren\u2019t a body shock\u2014breathing stabilizes quickly and muscles work without sudden tension, making movement more economical. Warm-ups also serve a diagnostic role: if unusual pain, stiffness, or tendon \u201ctwinges\u201d show up, it\u2019s a warning to lower intensity or substitute with other activity, and if the issue remains, consult a professional. Skipping this phase means missing a free, simple tool that greatly reduces the risk of microtrauma accumulating into full-fledged overuse injuries.<\/p>\n
Equally important as a warm-up is proper cool down after training, often seen as \u201coptional\u201d but actually vital for tissue health and better recovery between workouts. After a run, your body still functions in exercise mode: elevated heart rate, built-up metabolic waste in muscles, and microdamage to fibers. Sudden stopping from running pace to stillness impairs blood drainage from muscles, may prompt leg heaviness or dizziness, and in the longer term\u2014worse adaptation. Therefore, after every training, spend 5\u201310 minutes on easy jogging, walking, or very light exercises of decreasing intensity. This gradual return to rest stabilizes circulation and breathing, while facilitating removal of waste products from muscles. Follow up with a short static stretching session, now focusing mainly on muscles most loaded by running: calves, quads, hamstrings, hip flexors, glutes, foot muscles. Hold each stretched position lightly for 20\u201330 seconds under gentle, controlled tension, never pulling or causing pain. Regular post-workout stretching helps maintain or restore full motion range, crucial to preventing plantar fasciitis, Achilles overloads, hip flexor contractures, and lower back pain from excess muscle tension. Cooldown is also a good time for \u201cself-therapy\u201d\u2014foam rolling, self-massage, or breathing exercises to reduce nervous system tension. Scan your body for sore spots\u2014if they pop up repeatedly in workouts, it\u2019s a signal that area either needs strengthening or decreased loads. Consistently doing cool downs reduces perceived muscle stiffness the next day, helps maintain regularity and lowers the risk of a single hard session knocking a runner \u201cout\u201d for days due to pain or overload. Preventatively, stretching and rolling post-workout encourage mindfulness\u2014making it easier to notice subtle overload symptoms before they turn into full-blown injuries requiring extended breaks. Treat both warm-up and cool down as integral workout parts, not \u201cextras\u201d\u2014schedule time for them and adjust running intensity accordingly, especially when your calendar is tight. This makes every session not only sportingly more effective but, above all, much safer for the joints, tendons, and muscles withstanding hundreds of thousands of strides per month.<\/p>\n
Choosing the Right Sports Footwear<\/h2>\n
Choosing the proper running shoes is a key part of injury prevention, yet many runners still underestimate it. The wrong shoes can multiply load on the ankle, knee, hip, and spine joints, encouraging overloads to structures such as the Achilles tendon, plantar fascia, or iliotibial band. There is no perfect running shoe in isolation\u2014it must fit the specific person\u2019s foot anatomy, running technique, weight, injury history, and the surfaces most commonly run on. The first step: determine foot type and gait pattern\u2014neutral, pronating (falling inward), or supinating (rolling outward). Contrary to myths, pronation itself isn\u2019t \u201cbad\u201d\u2014it\u2019s a natural shock-absorbing mechanism\u2014problems only arise when it\u2019s excessive, especially with high body weight and big training volume. That\u2019s why specialty stores increasingly offer treadmill running analysis or at least an assessment of worn sole patterns, to determine if you need neutral or stability shoes. Equally important is choosing the right cushioning. Beginners, those overweight, and people mainly running on hard surfaces (asphalt, pavers) are recommended highly cushioned shoes to reduce peak impact force. Advanced athletes often opt for lighter, lower-cushion shoes for improved dynamics\u2014which requires slow adaptation of muscles and tendons. The drop (the height difference between heel and toes) also matters. Higher drops (8\u201312 mm) suit heel strikers and can offload the Achilles, but may increase knee stress. Lower drops (0\u20136 mm) encourage landing closer to midfoot, load calves and the plantar fascia more, which benefits some but overdone or sudden changes can provoke injuries. It\u2019s crucial not to radically change shoe type, especially during intense training\u2014break in new models gradually, starting with short easy runs and watching your body\u2019s response. Fit matters: during a run, the foot swells and slides forward, so the rule of thumb is picking footwear about 0.5\u20131 size larger than street shoes to avoid toe bruising and blisters during longer distances. Allow around 0.5\u20131 cm of space ahead of your longest toe, while the midfoot should feel firmly held\u2014not too loose to prevent sliding and skin abrasion, not too tight to avoid nail issues, toe numbness, or nerve irritation. Try on shoes in the late afternoon\/evening when feet are tired and a bit swollen, and use running socks you actually train in. Width and toe-box shape are often overlooked\u2014wide forefeet, bunions, or callus-prone runners should seek roomy toe boxes to let toes work freely\u2014tightness here increases overloads, disrupts natural cushioning, and can affect lower limb alignment at footstrike. Consider heel counter stiffness: too soft won\u2019t stabilize the heel (bad for unstable ankles), too hard may cause blisters or Achilles irritation. For those with a history of Achilles injuries, models with a softly cut or lower heel counter are often better.<\/p>\n
Training surface decides the sole design, tread, grip, and stability. If you mostly run on asphalt\/pavers, classic road shoes with smooth or slightly patterned tread are best, offering even ground contact and good cushioning. For trail runners\u2014forest tracks, mud, rocks\u2014go for trail shoes with aggressive tread and often stiffer soles protecting against sharp stones and ensuring grip on unstable ground. The wrong shoe for the terrain increases risk of slipping, ankle sprains, or overload of stabilizing muscles. Another key aspect is shoe age\u2014not the months but the kilometers logged. Midsoles lose cushioning and springiness over time\u2014most models are optimal for about 600\u2013800 km, or less for heavier runners\/hard surfaces. Running in \u201cdead\u201d shoes greatly increases loads on joints and soft tissues, and injury risk. Keep a simple log or use an app to track shoe mileage\u2014if new pain appears without training changes, worn shoes are often to blame. Many runners alternate two pairs: one with more cushion for easy runs, another lighter\/dynamic for quality workouts or races. This shifts load patterns and can be preventive, as long as you rotate gradually. If recurrent injuries or biomechanical issues persist, consult a physiotherapist or sports doctor\u2014they may suggest custom insoles, sole stiffness, or shoe type modification. Note, insoles shouldn\u2019t replace proper shoes, only supplement them. Ultimately, choosing shoes should be conscious: try different models, do short test runs in the shop, check how your foot \u201csits\u201d in the shoe, if anything rubs, and whether you feel stable on landing and take-off. Listen to recommendations from other runners, but don\u2019t mindlessly copy\u2014what works for one may cause overload for another. Well-chosen shoes not only reduce injury risk but also improve run comfort, making consistent training easier and progress safer.<\/p>\n
How to Plan Safe Training Sessions<\/h2>\n
Safe running training planning starts with a realistic evaluation of your current fitness level and lifestyle\u2014where running is just one element, not the main \u201cenergy eater.\u201d The key rule is gradual load increases\u2014typically, total weekly mileage should not increase by more than 5\u201310% per week, and the less experienced the runner, the more cautiously even that should be applied. Practically, if you do 20 km a week, add 1\u20132 km rather than jumping up to 30 km at once. Periodization\u2014dividing the plan into weekly, monthly, and seasonal cycles\u2014is essential. In the short term, a simple scheme works: 2\u20133 weeks gentle load increases, then one lighter week dropping 20\u201330% volume. This \u201cwave\u201d pattern helps tissues catch up on recovery, greatly reducing tendon, joint, and muscle overloads. Each week, distinguish three session types: easy runs (so-called recovery runs), quality workouts (intervals, tempo runs, hills), and longer outings. For most amateurs, 70\u201380% of training should be at an easy, conversational pace\u2014you can talk freely; this builds endurance without excessive load on the musculoskeletal system. Only 20\u201330% should be dedicated to more intense sessions\u2014ideally no more than 1\u20132 a week. Overusing hills, intervals, or fast tired runs is a fast track to ITBS, Achilles pain, or plantar fascia injury. Safe planning also means adequate rest days: at least one full day off running a week, or even two for those more injury-prone. On these days, opt for active recovery\u2014easy swimming, cycling, walking, or light yoga\u2014supplementing, not replacing rest. Plan your workouts in the calendar with work, family commitments, and sleep in mind\u2014a few late nights plus hard workouts is an \u201cinjury cocktail.\u201d Avoid making every session a test of willpower; instead, use a perceived exertion scale (RPE, 1\u201310) and keep most runs at 3\u20134, with only quality sessions above 6. Plan \u201crecovery windows\u201d after races, stress surges, or illness\u2014gradually returning to pre-illness mileage, shorten workouts before reintroducing intensity.<\/p>\n
Varying stimuli and consciously managing surface choice and cross-training are also integral for safety. Always running the same route at the same pace seems safe, but long-term it promotes repetitive overload, as the same structures work in the same way repeatedly. Mix surfaces wisely: combine hard asphalt with tracks, forest paths, or gravel, remembering every shift to more demanding terrain (hills, uneven forest) should be gradual. Changes like more hills, adding a second workout or starting half-marathon prep should spread over weeks, not days. Keeping a simple log with miles, pace, mood, sleep quality, stress, and any pain helps spot patterns: e.g., knee pain after every third running day or rising calf tension over certain thresholds. A safe plan also includes 2\u20133 complementary workouts per week: glute, core, hip, and calf strengthening, and mobility for ankles and hips. Instead of imitating elite plans, create your own rhythm\u2014e.g., for three weekly runs, try \u201crun day\u2014strength\/mobility day\u2014rest or light activity.\u201d This gives tissues time to adapt, vital for chronic injury prevention. Flexibility is essential: if pain persists after warm-up or worsens during a run, immediately cut back or rest\u2014a warning, not a cue to \u201cpush through\u201d because it\u2019s \u201cin the plan.\u201d Safe planning means readiness to modify\u2014shorten sessions, swap intervals for easy runs, or skip entirely if necessary. Recurring issues in the same area warrant seeking help from a specialist<\/a> or coach to identify errors (e.g., volume increasing too fast, too few rest days, too many long runs). In the end, a safe plan is one that combines regularity with reason, considers injury history, age, weight, stress, and recovery, and prefers long-term steady progress over \u201cpeak shape at any cost.\u201d<\/p>\n
Summary<\/h2>\n
Running is a popular form of physical activity that unfortunately can lead to injuries if not approached correctly. Knowing the most common injuries, such as knee, iliotibial band, and Achilles overloads, is crucial. Avoid mistakes by using proper running technique, an appropriate warm-up and cool down, and making an informed choice of sports footwear. When planning workouts, remember to gradually increase their intensity to help minimize injury risk. A healthy attitude towards running allows for longer enjoyment of the activity without unnecessary injuries.<\/p>\n","protected":false},"excerpt":{"rendered":"
Running injuries are a frequent problem and can affect anyone regardless of experience. Discover the essential rules for safe running and learn how to protect your knees, Achilles tendons, and joints.<\/p>\n","protected":false},"author":6,"featured_media":19012,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","rank_math_title":"How to effectively avoid the most common running injuries","rank_math_description":"Learn proven methods to avoid the most common running injuries. Technique, warm-up, and training planning are key.","rank_math_focus_keyword":"most common running injuries","rank_math_canonical_url":"https:\/\/najzdrowie.pl\/en\/how-to-avoid-the-most-common-running-injuries\/","rank_math_robots":"index, follow","rank_math_schema":"","rank_math_primary_category":null,"footnotes":""},"categories":[790,790],"tags":[3266,8866,754,3378,1973,1499,9740,3235],"class_list":{"0":"post-19019","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","6":"hentry","7":"category-in-a-healthy-body","9":"tag-airways","10":"tag-exercise","11":"tag-exercises","12":"tag-injury-en","13":"tag-pain","14":"tag-physical-activity","15":"tag-respiratory-tract","16":"tag-running"},"_links":{"self":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/19019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/comments?post=19019"}],"version-history":[{"count":0,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/19019\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media\/19012"}],"wp:attachment":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media?parent=19019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/categories?post=19019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/tags?post=19019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Injury-Promoting Mistakes<\/a><\/li>\n