Running is one of the most rewarding and accessible forms of exercise. With just a pair of shoes, you can step out the door and reap the benefits: stronger cardiovascular health, boosted mood, improved mental resilience, and a sense of connection to both your body and your community.
But running also comes with challenges. As a high-impact, repetitive sport, it places stress on muscles, joints, and connective tissues. Over time, these stresses can accumulate into injuries that derail training and even cause some runners to give up the sport they love.
That’s where injury prevention comes in — not as an afterthought, but as a vital part of a sustainable running lifestyle.
At Optimum Movement Centre (OMC), we believe running longevity isn’t just about willpower or mileage. It’s about smart training, targeted strengthening, and proactive injury prevention. And leading this mission is Caroline Chappel, our endurance specialist, certified Triathlon Coach, Running Coach, Aqua Aerobics Instructor, and women’s health advocate. With a background in exercise physiology and rehabilitation, Caroline works with runners of all ages and abilities to keep them strong, mobile, and injury-free for the long haul.
The Longevity Challenge for Runners
Whether you’re chasing a personal best in a marathon, training for your first triathlon, or simply enjoying weekend social runs, injuries can strike at any stage of your running journey. Some of the most common issues include:
- Plantar fasciitis – sharp heel pain caused by inflammation of the plantar fascia
- Achilles tendinopathy – stiffness or soreness in the Achilles tendon
- ITB syndrome – pain on the outside of the knee or hip from tightness in the iliotibial band
- Runner’s knee (patellofemoral pain) – aching around the kneecap
- Hip and lower back pain – often linked to poor core stability or muscle imbalances
Most of these injuries don’t come from a single traumatic event. They build up gradually, the result of repetitive strain, poor mechanics, or muscular imbalances. Too often, runners try to treat the symptoms — ice, rest, anti-inflammatories — without addressing the root cause.
The truth? Prevention is always better than cure. And prevention means building the kind of resilient, balanced body that can handle both the joys and the demands of running.
Caroline’s Approach to Injury Prevention
Caroline has worked with hundreds of athletes across endurance sports, from recreational joggers to triathletes. Her philosophy is simple: every runner is unique, and so is every runner’s body.
Here’s what makes her approach at OMC different:
1. Comprehensive Assessment
Caroline starts with a detailed movement and posture assessment. She looks at how your body moves, where imbalances might be hiding, and how your current training load is affecting you. Instead of chasing pain, she traces problems back to their source - whether that’s weak glutes, tight calves, or poor hip mobility.
2. Strength & Stability Training
Running is often seen as a lower-body sport, but Caroline knows that true efficiency comes from a strong core, stable hips, and balanced muscle activation throughout the body. Her programs integrate targeted strength training, often using OMC’s advanced MedX equipment, to build strength exactly where it’s needed.
3. Endurance-Specific Coaching
As a certified Triathlon and Running Coach, Caroline tailors training plans to match each runner’s goals. She adjusts intensity, volume, and recovery to prevent overload while still driving performance gains.
4. Rehabilitation Expertise
If you’re coming back from an injury, Caroline knows how to bridge the gap between rehab and performance. She uses progressive load management, corrective exercises, and movement re-education to get you safely back on the road or trail.
Why Runners Get Hurt: The Biomechanics Behind Injury
Caroline often explains to her clients that running is essentially a series of one-legged hops — repeated thousands of times. Each step sends forces equal to two to three times your body weight up through the foot, ankle, knee, hip, and spine.
When your mechanics are efficient, your body absorbs and transfers these forces smoothly. But when something’s off — tight calves, weak glutes, poor core stability — the load gets shifted elsewhere. Over time, this leads to overuse injuries.
Some examples Caroline sees regularly:
- A weak glute medius causes the hip to drop slightly with each stride, leading to ITB syndrome or knee pain.
- Tight hip flexors tilt the pelvis forward, increasing stress on the lower back.
- Limited ankle mobility changes running mechanics and contributes to plantar fasciitis.
Caroline’s job is to spot these hidden links before they turn into pain, and then guide runners through the corrective work that restores balance.
Meet Caroline: Your Running Performance and Injury Prevention Coach
Caroline’s journey into endurance coaching began with her own love of sport. She’s a certified Triathlon Coach and Running Coach, with years of experience guiding athletes through training cycles, competitions, and recovery. Her additional qualifications in exercise physiology, rehabilitation, and aqua aerobics instruction give her a unique perspective that blends performance coaching with injury prevention and holistic health.
Her clients describe her as detail-oriented, encouraging, and practical. She’s not just handing out generic “strengthen your core” advice — she’s watching how you move, tailoring exercises to your body, and adjusting your program as you progress.
For women, she brings an added layer of expertise, helping athletes navigate pregnancy, postpartum recovery, menopause, and beyond with strategies that keep running enjoyable and safe at every stage of life.
Practical Tips from Caroline for Every Runner
While every runner’s program at OMC is personalised, Caroline often shares some universal advice that all runners can benefit from:
Strength Train Year-Round – Just 2 sessions a week focusing on glutes, core, and single-leg stability can drastically reduce injury risk.
Don’t Skip Warm-Ups – Dynamic drills like leg swings, high knees, and skips activate muscles and prepare your joints for running.
Listen to Niggles Early – A bit of tightness or soreness is your body’s warning system. Don’t ignore it until it becomes full-blown pain.
Balance Load and Recovery – Training hard without adequate recovery is a recipe for breakdown. Schedule rest days and recovery runs.
Work on Mobility – Stretching and mobility drills for hips, calves, and ankles keep your stride smooth and efficient.
Fuel and Hydrate Properly – Energy and hydration play a role in injury prevention too. Dehydrated or under-fuelled muscles are more prone to strain.
Integrating OMC Into Your Running Life
At OMC, Caroline integrates injury prevention into your lifestyle, not just your training plan. She recommends:
- Regular assessments – monthly or quarterly check-ins to spot problems before they escalate.
- Strength sessions – either guided by Caroline or self-directed using MedX equipment at the centre.
- Periodised coaching – tailoring training loads to match race preparation or recovery phases.
- Cross-training – including low-impact endurance work for variety and joint relief.
This holistic system means you’re not just surviving training blocks - you’re thriving through them.
Why Choose Optimum Movement Centre?
When you train with Caroline at OMC, you’re not just signing up for another running program. You’re joining a centre dedicated to long-term health and performance.
What sets OMC apart:
- Caroline’s unique blend of expertise in endurance coaching, exercise physiology, rehab, and women’s health
- Science-based, personalised programs that adapt to your body and goals
- Access to advanced equipment like MedX machines and functional training tools
- A supportive, motivating environment that keeps you consistent and inspired
Future-Proof Your Running
Running can be a lifelong pursuit - but only if you invest in keeping your body strong, mobile, and balanced. With Caroline’s guidance at Optimum Movement Centre, you can enjoy the thrill of running without the constant setback of injuries.
Whether you’re aiming for a race, building back after injury, or simply running for health and happiness, Caroline will help you create the foundation for a long, successful running journey.
Stay strong. Stay mobile. Stay in the race - with OMC’s expert coaching that keeps you one step ahead.