10 Ways to Prevent Running Injuries

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Running injuries – the reality of this threat plagues many runners unfortunately. Studies have shown that nearly half of all runners will experience common running injuries over the course of time. How do you move forward confidently in running, while making sure to proactively prevent running injuries that are most common among runners? These 10 tips outline a simple and straightforward plan to prevent running injuries, and some of them may be simpler than you think! If you want to build a strong foundation of running, run long term, and and run safely, this guide can help you take control over preventing common running injuries.

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this guide to preventing running injuries!

How to Prevent Running Injuries

Let’s start with the what and why of common running injuries, before diving into how to prevent them.

WHY are running injuries so common, and WHAT are the most common types of running injuries to watch for and prevent?

WHY are Running Injuries So Common?

The nature and mechanics of running are one of the main reasons.

Running is high impact
Running is repetitive (repeated motion can cause repetitive trauma on joints, etc)
Overuse is easy to fall prey to (too much mileage too quick)
Incorrect technique (unhealthy running mechanics and form)
Gear can be inadequate (poor running shoes)

Other reasons may be related to the individual runner themselves:

Runners adding distance and mileage too quickly
Runners not having an adequate baseline foundation to build off of
Runners not giving themselves enough time to train
Running too often and too much (insufficient rest) – often fall under the umbrella of overuse injuries
Not resting and recovering properly
Not cross training
Improper gear (especially footwear)
Ineffective running mechanics and form

WHAT are the Most Common Running Injuries?

Here are 8 of the most common running injuries that can plague runners, and the symptoms to watch for:

#1: Runners Knee

What Causes It: cartilage in the kneecap wearing down, overuse

What It Feels Like: kneecap pain, especially noticeable when going up or down stairs or squatting

How to Prevent It: warm up and stretch, wear proper running shoes, increase mileage and distance gradually, cross train (especially with low impact training like cycling), give your knees a break, strength train and weight train, proper running form and mechanics

Treatment: rest, ice, compress, elevate, give your knees a break

#2: Shin Splints

What Causes It: Overuse – too much too quickly, repetitive exercises, sudden changes to exercise routines, improper footwear

What It Feels Like: Pain along the lower shin bone on the front and inside of the lower leg

How to Prevent It: Rest, gradual increases in mileage, cross training, lower impact activities, proper running shoes, stretching

Treatment: rest, ice, elevate, stretching, low impact cross training,

#3: Stress Fractures

What Causes It: overuse, sudden changes in exercise routines

What It Feels Like: pain from small cracks in a bone, normally in the feet and shins

How to Prevent It: adequate rest, gradual increases in mileage and distance, warm up and stretch, good running shoes

Treatment: Rest, Xray, run on softer surfaces like treadmills or trails, low impact cross training like cycling or swimming

#4: Tendonitis

What Causes It: repetitive stress to the Achilles tendon, tight calf muscles, overuse, increasing mileage and distances too fast

What It Feels Like: pain or stiffness in the Achilles tendon (the large tendon that connects the the calf to the back of the heel), difficulty moving the joint

How to Prevent It: gradually increase mileage and distances, warm up, stretching and recovery, rest

Treatment: calf stretches, rest, ice, compress, elevate

#5: Plantar Fasciitis

What Causes It: inflammation of the plantar fascia (tissue in the bottom of the foot that extends from the heel to the toes), tight calf muscles

What It Feels Like: severe heel pain

How to Prevent It: calf stretches, rest, good running shoes

Treatment: calf stretches, icing the bottom of the foot, rest, low impact cross training, softer running surfaces like treadmills or dirt

#6: Muscle Pulls

What Causes It: overstretching a muscle

What It Feels Like: small tears in a muscle, popping sensation

How to Prevent It: rest, warm up and stretch, strength and cross train

Treatment: rest, ice, compress, and elevate

#7: IT Band Syndrome

What Causes It: overuse, inflammation of the IT band (ligament that runs from the outside of the thigh from the top of the hip to the outside of the knee) causing the band to thicken and rub the knee bone

What It Feels Like: sharp pain on the outside of the knee or hip, swelling, inflammation, warmth, redness, clicking sensation

How to Prevent It: rest, stretching, proper running shoes

Treatment: stretching, icing, reducing running mileage, cortisone steroid injections, adjust running form, stride, and mechanics

#8: Ankle Sprains

What Causes It: ankle twists or rolls inward

What It Feels Like: pain from accidental stretching or tearing of ligaments around the ankle

How to Prevent It: watch terrain carefully, maintain sustainable and safe pace, be mindful of uneven ground, good footwear, warm up and stretch, strength training

Treatment: ice, rest, compress, elevate

Major Takeaways from Common Running Injuries

If you read through that list carefully, you’ll notice some common trends to be aware of, regardless of the type of common running injury:

REST is critical, both for prevention and treatment
Increasing mileage and distances GRADUALLY is important
Good RUNNING SHOES are key
Strength training, stretching, warming up, and recovering are things you should always do in conjunction with running
CROSS TRAINING is huge in prevention

*A few other notes to make:

In nearly all of these common running injuries listed above, over the counter medications like ibuprofen can be administered to help with symptoms. Seeking professional medical advice and treatment for a significant or persistant running injury is also always advised.

Don’t push through pain.

Give yourself enough time.

No sudden increases.

Good footwear.

Cross train and strength train.

Rest.

Seek medical attention if necessary.

10 Ways to Prevent Running Injuries

#1: Have a Baseline Foundation
#2: Get the Right Gear
#3: Build Mileage Distances Gradually
#4: Give Yourself Enough Time
#5: Cross Train
#6: Recover and Rest
#7: Know the Signs
#8: Don’t Push Through
#9: Seek Professional Medical Help
#10: Don’t Be Afraid to Adjust

#1: Have a Baseline Foundation

Whether your goal is to simply run more consistently, develop a long term running routine, run further, or train for a long distance race, you need to have a BASELINE FOUNDATION first before upping your running.

What exactly is a baseline foundation? That means that you are able to do ~ 30 minutes of moderate cardio exercise 2-3 times a week. This doesn’t have to strictly mean running, but it could include running.

Other examples could include:

30 minute moderate walk or hike
30 minute moderate bike ride
30 minute strength training or HIIT class
30 minute moderate swim
30 minute moderate run

For some, that 30 minute moderate run might be the ACTUAL GOAL in mind. That is a worthy goal to have – to be able to run for 30 minutes. If that is your goal, then work up to it slowly. If you have plans to take your running further than that, say by training for a half marathon or full marathon, then make sure that you have that 30 minute moderate baseline foundation in place before progressing with a training plan.

Building on a strong, solid, baseline foundation is one of the best ways to ensure future long term success with running, as well as proactively preventing common running injuries.

#2: Get the Right Gear

There are a lot of luxury running items out there that you don’t necessarily NEED to have, and then there are some essential items of running gear that are absolutely worth investing in, if you want to prevent injuries.

First off, invest in a GOOD, TRUSTED, pair of running shoes. There is no black and white answer as to what this looks like for you, as every foot, runner, and gait is different. You might find it helpful to visit a running store and have a staff member watch you run, analyze your gait, and make a recommendation.

Spending the money on a good running shoe that is right for YOU is worth the investment, if you want to run long term and prevent running injuries. And don’t worry, for most people the cost of running gear goes downhill after purchasing the shoes 😉

Here are a few essential items of running gear I would highly recommend investing in:

Running Shoes – for roads running, I love my Brooks Glycerins. For trail running, my favorites are my HOKA One One Speedgoats. Can’t beat the cushioning!

Running Socks – these anti blister Hilly Twin Skins have been my go to running socks for nearly a decade and dozens of long distance races (and hiking trails – like the Grand Canyon’s Rim to Rim hike). The “twin skin” helps prevent the friction and blisters that used to plague me.

Hydration System – if you are doing laps in your neighborhood and can circle back frequently to grab a drink of water, then your hydration system can stay pretty basic. But as soon as you take on longer distances, especially if you are more removed such as with trail running, you are going to need to have a hydration system that allows for on the go, consistent, hydration. I love my Camelbak hydration vest and Platypus water bladder for longer runs. If you are looking at trail running specifically, check out this post for trail specific gear.

Fabrics and Layers – the right fabrics and layers aren’t going to necessarily prevent running injuries, but they will keep you more comfortable on your runs. Basically, avoid cotton, and opt for lightweight, breathable, moisture wicking, and quick drying. Synthetics and fabrics like wool and fleece meet all these requirements.

Check out my complete guide on beginner running gear essentials for a deeper dive, or grab your own handy running gear checklist!

#3: Build Mileage Distances Gradually

Biting off too much too quickly is arguably the most common way new runners injure themselves. Unfortunately, if you are working up to a certain goal, perhaps one that includes longer distances or more cumulative mileages, there are NO SHORTCUTS!

No, you cannot go from running 0 miles to running a 13 mile half marathon in 2 weeks, no matter what anyone promises you. I mean, technically you could, but your chances of injury will skyrocket! That and you probably won’t enjoy the experience of running that race.

BUILD MILEAGE DISTANCES GRADUALLY and INTENTIONALLY!!! This is the #1 piece of advice I give my running clients during coaching consults (which you can sign up for HERE). If your goal is to run a half marathon, build up to the training miles necessary. You should never go from running 2 miles one Saturday morning to running 10 miles the next Saturday.

Want an actual VISUAL of what it looks like to build mileage and distances gradually? You can grab a FREE example of my 16 week half marathon training calendar HERE to see for yourself!

If you take a look over my FREE calendar offered above, you’ll notice that the distances gradually increase over the weeks, but there are no big jumps. If you want to get nerdy about it, this is sometimes referred to as the 10-15% rule. As in, your weekly mileage totals should only increase by 10-15% each week when training for a longer distance or longer timeframe of running.

To summarize, here’s a quick example:

Week 1:

Tuesday: Run 3 miles
Thursday: Run 3 miles
Saturday: Run 5 miles

Overall Mileage: 11 miles

Week 2:

Tuesday: Run 3 miles
Thursday: Run 3 miles
Saturday: Run 6 miles

Overall Mileage: 12 miles (~10% increase from Week 1)

Week 3:

Tuesday: Run 3.5 miles
Thursday: Run 3.5 miles
Saturday: Run 7 miles

Overall Mileage: 14 miles (~15% increase from Week 2)

For a deeper dive, check out my full article on how to increase running distances gradually.

#4: Give Yourself Enough Time

This goes hand in hand with building mileage and distance gradually. In order to accomplish this crucial step, you have to give yourself enough time. Sometimes this means working backwards. If you have a goal to run one of 15 best half marathons in June, for example, determine how much time you need to be ready by June. That might mean following a 16 week half marathon training plan prior, and 2 months of developing a baseline foundation before that. So….6 months out would be when you need to start training. As I said, when it comes to doing running right, in order to prevent injuries, there are NO shortcuts.

This is another place where having an actual training calendar comes in extremely handy, in particular if you are training for a specific distance and a specific race. You can check out a FREE example of a 16 week half marathon training calendar HERE.

You can also check out my most popular running training plans below:

16 week half marathon training plan for beginners

16 week marathon training plan for beginners

12 week half marathon training plan for beginners

12 week marathon training plan for beginners

OR…..

If you want an even more CUSTOMIZED and INDIVIDUALIZED approach to your training, check out my coaching consult services! I specialize in training for long distance races and hikes, and this includes creating running training calendars tailored to your timeframe, distance, goals, preferences, strengths, needs, etc! During these coaching consults, we’ll also include the most effective cross training as well as rest days for a comprehensive and complete training calendar. Check out this INTEREST FORM to get started!

Here’s a few weekly snippets of actual training calendars developed for actual clients:

Client #1:

12 Week Marathon Training Plan for Beginners — *Week 1 Snippet of a 12 Week Marathon Training Calendar consult*

Client #2:

Week 7 Snippet of a 12 Week Marathon Training Calendar consult

Client #3:

Week 8 of a 12 week half marathon training plan for beginners — *Week 8 of a 12 Week Half Marathon Training Calendar*

Client #4:

Week 4 of a 12 week half marathon training plan for beginners — *Week 4 of a 12 Week Half Marathon Training Calendar*

Client #5:

Week 5 of a 12 Week Half Marathon Training Calendar

Not only are these beneficial and individualized, they’re also a lot of fun to consult on because you get to see all the unique ways that people train and cross train. Everyone comes with their own foundation, background, preferences, and interests when it comes to training. And like I’ve mentioned, running mileages are key, but so is engaging your whole body in effective, beneficial, and FUN methods of cross training to help you perform at your peak, but also to combat injury, prevent burnout, and again – have FUN! So if you want to create a specific training calendar that addresses your specific needs and goals, fill out this INTEREST FORM to get started.

And at the end of the day though, give yourself enough time. The more solid your running foundation, the better of a long term runner you will be, as well as having an increased chance of avoiding common running injuries. So think of all that time before as an investment in your running future and running goals.

#5: Cross Train

Can’t underestimate this one enough. When you are training to run, running gets all the glory and attention. But cross training is the supporting crew that doesn’t get talked about enough. And it just so happens that regular, beneficial, and effective cross training is one of the BEST things you can do to prevent running injuries. That’s why it’ll show up on just about every single training calendar out there, whether you are a runner, hiker, cyclist, or something else!

How often should you cross train? 2-3 times a week.

What does cross training for runners look like? Cross training is the practice of engaging in multiple sports / exercises / workouts in order to improve performance in one’s main sport (in this case running). It’s the art of training your body in more than one role. And it is pivotal in preventing running injuries.

Why is cross training so important?

Reduces the risk of injury
Improves muscular strength and endurance
Combats burnout and overuse by switching up your training to provide a mental and physical break
Engages the full body and all muscle systems
Improves running economy and efficiency
Creates a “multi-purpose” athlete
Accelerates recovery

This is another aspect of long term running and running training that you just can’t afford to skip or shortcut yourself on. Helping keep your ENTIRE body functioning in harmony is one of the best things you can do to prevent running injuries.

You can also check out this article dedicated to the best cross training for half marathon training (because it applies to ALL distances).

#6: Recover and Rest

Just like cross training, recovery and rest are under-appreciated. Some runners downright hate them. But you can’t deny their importance in preventing running injuries.

Why do runners hate recovery and rest days? When you are training for a long distance race, taking a rest day can often feel “unproductive”. Like you missed an opportunity to train. The irony is recovery and rest can help to solidify your training and actually make you stronger. So recovery and rest actually = additional training.

What do recovery and rest days look like?

Do running rest days mean you have to sit on the couch and not move all day? Absolutely not! In fact, some easy movement can be highly beneficial. A running rest day can be an active recovery day, as long as you understand what that entails. Above all, you should avoid high impact workouts on a running rest day / active recovery day. Active recovery on running rest days could look like:

A short walk at 50% effort
A short, low impact yoga session
An easy spin on the bike
Foam rolling
And don’t forget a good night’s sleep!

Again, a good training calendar will include recovery/rest days – generally 1-2 a week depending on the individual. If you jump back up, you can see those recovery and rest days on the training calendar snippets I showed you. Or you can see them on this FREE 16 week half marathon training calendar example.

For a deeper dive, check out my full article on how to take running rest days.

#7: Know the Signs

Know the signs of common running injuries, so you don’t mistake them for something else. It helps to know which ones require a little extra rest, and which ones might require a full stop until you receive professional medical assistance. There is a case for both with common running injuries. Pushing through the wrong one can set you back much further than a couple rest days. Trying to “compensate” for an injury by continuing to run can also change your mechanics and running form for the worse.

What should you watch for with common running injuries?

In general, if you feel:

pain (dull or sharp)
swelling
irritation
warmth
stiffness
popping or clicking sensations

You need to stop and assess! Use this as a guide to help determine what you might be dealing with, but also seek medical treatment if necessary. Taking a week off to assess, rest, and seek medical help may feel like a huge setback, but it is less of a setback than a small injury developing into a large injury that you may never fully recover from.

Which brings me too….

#8: Don’t Push Through

If you suspect (or actually confirm) that there is a significant running injury that requires rest or even a full stop – don’t push through! You might be able to make the case for yourself mentally, but you could do long term damage to your body that way. Know when it is ok to continue running, when you need to take an extra day or two of rest, and when you should stop running completely in order to see a doctor.

#9: Seek Medical Professional Help

This one is pretty self explanatory. If you feel you may have an issue, seek medical professional help. Don’t push through continuing pain. Don’t self diagnose a significant issue. Don’t push through out of stubborness, as this can derail you even more. Know when to seek outside help. You may feel it is sacrificing your immediate goal, but it will preserve your longer term ones and entire running experience in the future.

#10: Don’t Be Afraid to Adjust

This one is tougher, usually because it requires admitting the need to adjust. Here’s an example from my own personal experience:

At a certain point in my running career, I began to notice more “flare ups” in my knees after running. After investigating with some medical professionals, it was determined I had some early signs of osteoarthritis. So I had to make some adjustments to help my knees out, even though it was frustrating to have to acknowledge this.

I made some adjustments with my shoes, and now I run in HOKA Speedgoats with the optimal amount of cushioning. I made adjustments to my cross training, to incorporate a little more highly beneficial forms of cross training that are also low impact, like cycling. I made adjustments to the terrain I run on, and now run mostly on trails, as that surface is easier on my knees than pavement. In the process I discovered some really awesome trails and trail races. Check out the top 30 trail races in the United States! If you are a local Texan like me, don’t miss out on this calendar of the best trail races in Texas!

So if you are struggling with running injuries and have it on good authority that you might need to make some adjustments, don’t be afraid to do so. It is far more preferable than giving up running altogether. And who knows, you just might love what you discover about those adjustments. I learned I love cycling more than I thought I would (check out my intro to road cycling guide), and I have since discovered some awesome trails and trail races that rival the best road races I have ever run! Case in point – the Yellowstone Half Marathon, the Polar Circle Marathon in Greenland, and many more!

And there you have it – 10 ways to prevent running injuries that commonly pop up among runners. If it makes you feel better, studies show about 50% of runners will encounter a common running injury in their experience, and a good portion of the time it’s due to overuse. A lot of times, runners can tell you exactly what they did wrong as well. So to give yourself the best chance at success, be sure to incorporate these 10 tips into your running regimen, to proactively prevent running injuries!

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