5 tips to keep you injury free on your fitness journey

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Getting into shape is the goal for many for the new year which is 2023. While for many, fitness goals may be just a flash in the pan, for others, being the best version of themselves is the goal for 2023. This blog is for those who want to continue their fitness journey into 2023 and beyond. One of the biggest hindrances that come in the way of fitness enthusiasts is frequent injuries and avoiding them is the best way to ensure that you stay on track. In today's blog, we've got 5 tips for you to help you prevent injuries.

Spend time warming up:

One of the biggest reasons why people pick up injuries is because they do not spend sufficient time warming up their bodies. Warming up ensures that you get the blood flowing to that part of the body, whilst also ensuring that your muscles are properly stretched and are ready to be exerted.

Form before weight:

For many, getting back to the grind can be a humbling experience, as they expect to get back to the same fitness levels almost immediately. Focusing on form over increasing the weights will ensure that you have the basics right, and will prevent injuries in the medium and long run.

Focusing on recovery:

Another major reason for injuries is the fact that we do not let our bodies recover sufficiently before the next workout session. Ensuring that you give your muscles and joints sufficient time to recover from a workout session. Experts recommend 48 hours of recovery between muscle groups to ensure optimal recovery.

Over-emphasizing on cardio:

Cardiovascular exercises such as jogging, walking, cycling, and swimming are all effective at strengthening your heart and lungs, sustained cardiovascular exercises, however, can place enormous loads on your joints, bones, and ligaments. Jogging, especially on hard surfaces can cause damage to the cartilage in your knees and can increase premature joint wear, which sets you up for injuries. Cardio exercises are best when done in tandem with weight and resistance training, and should always work as accessories.


Overtraining is extremely common among those who begin their fitness journeys and seek instant results. While results may take time to show and may require a lot of patience, training for 2-3 hours a day won't speed up those results. In fact, overtraining results in a rise in cortisol levels, which leads to muscle breakdown and hampers recovery. Overtraining also places lots of strain on your body, and needless to say, that can lead to injuries.

Preventing injuries is the name of the game and staying injury-free is the most effective way to ensure that you stick to your fitness goals for the new year.

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