What is it?
Inflammation of a tendon, often in Achilles tendon Or at knee. It happens when you force a little too much, a little too fast.

How to avoid it 🧠:

• 🔥 Warm up before each ride (calves & quads).
• 📈 Increase your training volume gradually (max +10% per week).
• 🌳 Vary the running surfaces.
• 🧘 ‍ ♂️ Stretches + muscle building = winning combo.

What is it?
Pain along the shin, often after a sudden change in pace or intensity.

How to avoid it:

• 👟 Check your shoes: a worn or too rigid model can be guilty.
• 💪 Strengthen your calves and shins
• 🕰️ Increase your mileage gradually.
• 🌧️ Alternate running and biking or strengthening the days of pain.

What is it?
The Patellofemoral syndrome, pain in the front of the knee, often when going downhill or after a long outing.

How to avoid it  ‍:

• 🏋️ Strengthens quadriceps and glutes to stabilize the joint.
• 🎯 Check your posture and stride
• 🗻 Avoid excessive descents.
• 👣 Consult for insoles if your stride is unstable.

What is it?
An ankle that twists on irregular ground or a lack of muscular stability.

How to avoid it 🦾:

• ⚖️ Work on your balance (one-leg exercises, unstable plank).
• 🏞️ Choose stable routes
• 🚶 ‍Gradually increase the difficulty of the terrain.

What is it?
The famous blisters and chafing on the feet or between the thighs. Not bad, but awfully annoying!

How to avoid it 🧴:

• 🧦 Wear technical and breathable socks.
• 🧼 Apply Vaseline or anti-friction cream to sensitive areas.
• 👟 Avoid shoes that are too tight or new on race day.

Running is above all about pleasure and sharing 🦊💨 So take care of your body, listen to your feelings and keep moving forward, one step at a time.