Get access to everything we publish when you sign up for Outside+.
As you’re gearing up for a big year of bucket-list races, consider this: Research shows that 30 to 50 percent of runners will suffer from an injury over the course of 12 months.
Depressing—we know. The good news is you can avoid riding the pain train by doing some preventative measures. A study published in Medicine & Science in Sport & Exercise linked knee injuries in female runners with weak hips. Stop pain before it starts by adding squats, lunges, clamshells and bridges into your routine.