How to use NURVV Run to reduce your injury risk

Injuries are the bane of many runners’ training. Studies estimate that up to 50% of runners spend some time on the injury bench each year. And most of us have learned the hard way that you shouldn’t ignore a niggle, or experienced the frustration of not being able to do the sport we love.

But running injuries don’t have to be part and parcel of running. One of NURVV’s main aims is to reduce the risk of running injuries. The NURVV app is designed to analyse your personal running data, highlight any potential injury risks and help you train in the optimal zone to progress safely.

Here’s how to use NURVV’s key features to help reduce your injury risk:

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Training Load

Overuse injuries and training mistakes – running too much or upping your mileage too quickly – are major causes of running injuries. There’s a fine line between running enough to improve your fitness and slipping into overtraining, putting yourself at risk of injury, fatigue and burnout.

NURVV’s Training Load feature helps you strike that balance.

By monitoring your recent running distance, and comparing this to your typical running volume,Training Load lets you know whether you’re over-training, under-training or in the optimal zone to boost your running fitness.

It also gives you a recommended running volume for the next seven days and a daily recommended mileage allowance, helping you plan your training to stay in the optimal zone, hit your goals and avoid suffering an overuse injury.

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Metric Profiles

Many of us find our form suffers on longer runs and this could be putting us at risk of injury over time.

Overstriding, for example, is a common compensation made by runners as they tire. Overstriding, when your foot lands too far in front of your hip as you run, has been linked to running injuries including stress fractures.

If you’re running without a coach, it can be hard to spot any small changes in your technique, which could cause injuries if left unchecked. Which is one of the reasons we developed Metrics Profiles.

Metric Profiles show you exactly how your technique alters over the duration of a run, and for each mile or km split, so you can pinpoint any risks that develop over time.


You can see whether yourCadence decreases, yourPronation shifts away from Neutral, yourFootstrike becomes more imbalanced or your Step Length alters.
This allows you to highlight any areas for improvement and set a safe maximum run duration you’re confident you can maintain your technique for.

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Running Health

Running Health is a unique NURVV feature designed to give you personalised information on how healthy and sustainable your training is – so you can spot any potential injury risks and progress your running safely. It’s unlocked after your first few runs, once NURVV has enough data to get an accurate overview of your running.

Running Health analyses the data captured by NURVV’s 32 precision foot sensors to provide an easy-to-understand benchmark score and radar graph. Your Running Health score is in the range 0-100. A zero score implies the highest possible injury risk, a score of 100, the minimum possible risk. Your Running Health score takes account of your performance with respect to key factors proven to influence injury risk. These key factors are:

  • Training Load – your training behaviour over the past 28 days
  • Pronation – the rolling motion of your feet as you contact the ground
  • Cadence – the number steps you take per minute
  • Balance – the symmetry between the left and right side of your body as you run, including your Cadence, Step Length, Footstrike (how your foot hits the ground) and Pronation.

Running Health grades the factors so it’s easy to spot any areas for improvement.

To take a deep dive into any of the factors, tap on the breakdown to get all the data you need as well as actionable guidance to help you improve.

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