How not to get injured in running?

How not to get injured in running?


If you keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at or Please refer to website (for more information on him and his programmes)

Written By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)


How not to get injured? This is also a frequently asked question (FAQ), besides ‘Breathlessness in Running’. People are very interested to know about the cause of injury as it can cost them to lay off from running and there is disruption from running, which leads one not to improve performance. 

In order not to write too many details, I would like to say that if one runs at an easy run pace, they will not get injured. A once a week or twice a week workout, steady runs, at a hard pace, will be good for maintaining speed or to increase speed in one’s long-distance training. Your easy run will be a bit quicker over time by doing this, one’s running economy gets better.   

When one is about to get injured, the way to prevent injury and the paramount thing to do is to firstly curtail one’s mileage by 50% per week. If that does not work, it is good to go slower for one’s run. 

Why? The road is actually unsafe to run. When I was 14 years of age, I could run safely on roads. Now, it is really unsafe. However, it is good to note that tarmac track is good for prevention of injury. The absorption of impact on one’s landing during a run is less as compared to pavement. 

Grass is one of the best to run as the impact coming from the landing will be one of the least compared to any of other surfaces, besides sandy terrain, found in Mac Ritchie Reservoir, Bedok Reservoir etc. In the past, I could run on grass and many runners run on grass to avoid injuries. However, many stadiums does not allow this as it is reserved for S-League and Rugby games etc. So, the grass is out!

Therefore, based on my experience, it is wise to run slower than usual pace, as the impact will be a lot less, and our country has a lot of pavement around, except for some tarmac park connectors around. Try this!

If you ask me, “How is it going to help runner?” By not getting injury, that is one reason why I kept progressing most of the time in running, and one’s success rate in achieving one’s goal is higher. If you are injured, you go to where you have started your training and one will be depressed to know this when they are injured. 

Research shows that by continuing in training throughout the year, one will be having a good running economy. This research kept coming out during my study at Loughborough University. The more one runs, running economy improves. It is scientific. Workouts, once a week or twice a week, depending on one’s total mileage, does develop a running economy. 

But the most important factor that helps one not to get injury is to run slower if you cannot get a good pair of cushion shoe, a good terrain like grass and tarmac to run.

So, besides doing a good regimen of stretching, running slower does help for a country like Singapore as most of the terrain has pavement nearly everywhere, and to run on grass is not easy at all, as field usage is reserved for other games. The public is left with the limited choice of running on the synthetic track. On a running track, except for workout, it is a good idea to run slower for an easy run. 

To put everything in a nutshell, my advice to those who want to prevent injury is to run slower, if there is any kind of sensation coming such that, if one ignores this, one will get injured in the long run. Try it! Getting injury in running is not an option! A top runner usually does not want to get injured and the mantra is to keep running throughout the year.



By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do the marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at

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