What Actually Prevents Injuries for Runners and Cyclists? (Backed by Real Science)

If you’re a beginner runner or cyclist, you’ve probably been told to stretch, cool down, or cross-train. But do these things actually prevent injuries?

I went deep into high-quality research—including randomized controlled trials (RCTs) and meta-analyses—to find out. Here’s what works (and what doesn’t), backed by real data.

1. Static Stretching Doesn’t Work

Despite what most people believe, static stretching before a workout doesn’t reduce injury risk. A widely cited systematic review by Thacker et al. (2004) found no significant reduction in overall sports injuries from static stretching alone (Thacker et al., 2004).

More recent research supports this: static stretching may improve flexibility, but not injury prevention (Behm et al., 2023).

✅ Instead of static stretching, focus on movement-based warm-ups.

2. Dynamic Warm-Ups Reduce Injuries

Dynamic warm-ups—like leg swings, lunges, light jogging—activate muscles and improve joint mobility. A review of multiple RCTs found that dynamic warm-ups reduce injury incidence, especially when part of a structured warm-up routine (Fradkin et al., 2006). Another recent review echoed these findings, emphasizing the benefits of dynamic movement on joint control and muscle readiness (Behm et al., 2023).

✅ Do 5–10 minutes of light cardio and mobility before every session.

3. Strength Training Is the Most Effective Strategy

The best-supported intervention? Strength training. A landmark meta-analysis by Lauersen et al. (2018) showed that strength training reduced sports injuries by up to 66% across 7,738 participants and 6 RCTs (Lauersen et al., 2018). It outperformed stretching and balance training and worked for both overuse and acute injuries.

That said, not all strength programs are equal. A large RCT by Toresdahl et al. (2020) involving 720 first-time marathoners found that a short, self-guided strength routine did not reduce injury rates—likely because of poor adherence (Toresdahl et al., 2020).

✅ Strength train 2–3 times per week, targeting glutes, hips, core, and legs. Consistency matters.

4. Cool-Downs Don’t Prevent Injuries

You might enjoy a post-ride jog or gentle stretch, but don’t count on it for injury prevention. A 2018 narrative review by van Hooren & Peake concluded that cool-downs offer no measurable benefit for injury risk—though they might help with soreness or perceived recovery (van Hooren & Peake, 2018).

✅ Cool down if you like it—but don’t expect it to protect you from injury.

What You Actually Need to Do

If you want to stay injury-free as a runner or cyclist, the best thing you can do is train smarter, not just harder.

Start every session with a dynamic warm-up—a few minutes of controlled movement to get your joints and muscles ready. Make strength training a regular part of your week, even if it’s just 20 minutes a couple of times. Focus especially on your core, hips, and legs, which are key stabilizers whether you're on the road or the trail.

And don’t worry if you skip a static stretch or cool-down—they aren’t proven to keep you from getting hurt.

Most importantly, stick with it. The best injury prevention plan is the one you can actually follow. By building good habits now, you’ll not only reduce your risk of injury—you’ll set yourself up to move stronger, longer, and with more confidence.

Because staying healthy isn’t about doing more—it’s about doing what works.