GURUGRAM: With the FIT Gurugram Marathon scheduled for 4 October, the initiative's own blog carries a post on how runners can avoid common injuries, and it lists nine habits in plain language. FIT Gurugram is an initiative of Fortis Hospital, Gurugram, and the post is dated 3 August 2026. This Dalimss News feature summarises what the post says, attributes each point to it, and adds what the site lists about its wider programme. It is general information from the organisation's page, not medical advice from Dalimss News.
The post opens by saying running is among the simplest forms of exercise, and that improper technique, overtraining or inadequate preparation can lead to injuries that interrupt a fitness routine. Its stated position is that most running injuries can be prevented with the right approach.
The nine habits, as the post lists them
First, the post advises a warm-up of 5 to 10 minutes before every run, using dynamic stretches, brisk walking or light jogging. Second, it asks runners to pick shoes with adequate cushioning, support and stability for their foot type and running style, and to replace them after roughly 500 to 800 kilometres or when they lose support.
Third, it describes what it calls the 10 per cent rule: raise weekly mileage by no more than 10 per cent, so that muscles, tendons and joints can adapt. It names shin splints and stress fractures as overuse injuries linked to adding distance or intensity too quickly.
Fourth, the post recommends strength training at least two to three times a week, with a focus on the core, hips, glutes and legs. Fifth, it covers technique: keep the head up, shoulders relaxed and arms moving naturally, land softly with a comfortable stride, and avoid overstriding.
Sixth, it asks runners to listen to their bodies. Mild soreness after exercise is described as normal, while persistent pain should not be ignored, and sharp or increasing pain or swelling should lead to reduced training and medical advice. Seventh, it lists recovery: rest days, sleep, hydration, nutrition and gentle stretching after a run.
Eighth, the post asks runners to drink water before, during and after a run and to eat balanced meals. Ninth, it advises consulting a healthcare professional or a physiotherapist if pain persists despite rest or injuries repeat.
The post closes by saying FIT Gurugram promotes safe and active lifestyles through fitness education, injury prevention workshops, physiotherapy guidance and wellness programmes.
The wider site describes FIT Gurugram as bringing doctors, fitness experts and residents onto one platform. It quotes figures of more than 12,000 members and over 150,000 kilometres covered, which are the initiative's own numbers and which Dalimss News has not independently checked. Its activities page lists school and college health awareness sessions, health awareness talks and seminars, fitness and wellness workshops, corporate wellness programmes and community health check-up camps.
The home page says the programme will grow beyond running into cycling, yoga, HYROX, wellness experiences, health camps and cleanliness drives. FIT Gurugram's office is listed at Sector 44, opposite HUDA City Centre, with the phone number 088600 22554 and the email info@fitgurugram.com. Anyone with a medical condition would need to take advice from a doctor rather than from a general list of habits.
Dalimss News did not receive payment or any other consideration for this article. It is independent editorial coverage.
