How to Avoid Common Running Injuries

Running is one of the simplest and most effective ways to stay fit, but it also comes with its share of risks. Injuries can sideline even the most dedicated runners, often due to poor training habits, improper footwear, or biomechanical imbalances. Fortunately, you can lower your risk for many of these injuries. Here’s how to keep yourself running strong and injury-free.

1. Warm Up and Cool Down Properly  A proper warm-up increases blood flow, primes your muscles for movement, and gets you into the proper mental state for running. Warming up could be as simple as slowly ramping up your pace from a walk or as involved as dynamic stretches like leg swings, high knees, and lunges. Find something that feels good and gets you prepared for your run. 

Similarly to ramping up before, you should also slowly bring your pace back down at the end of your run to lower your heart rate. While you can spend some time stretching or foam rolling after, these activities likely won’t prevent soreness, but they can feel good - which is a good enough reason to do them if you like. 

2. Wearing the Right Shoes Shoes can play a crucial role in injury prevention. Wearing old or ill-fitting shoes can lead to issues like shin splints, plantar fasciitis, and knee pain. You may want to visit a specialty running store for a gait analysis and invest in shoes that fit properly and support your foot type, running style, and the type of terrain you typically run on. Replace your running shoes every 300–500 miles to maintain proper cushioning and support.

3. Increase Mileage Gradually One of the biggest mistakes runners make is doing too much, too soon. A general rule of thumb is to increase your mileage by no more than 10% per week. Rapid mileage jumps can lead to overuse injuries like stress fractures and Achilles tendonitis. Listen to your body and progress at a steady, sustainable pace.

4. Strength Train and Cross-Train Running alone isn’t enough to build a resilient body. Incorporating strength training—especially exercises targeting the core, glutes, and legs—improves stability and reduces injury risk. Cross-training activities like swimming, cycling, or yoga can also give your running muscles a break while maintaining overall fitness.

5. Focus on Proper Running Form Poor running mechanics put excessive stress on joints and muscles. Maintain an upright posture, and aim for a midfoot strike rather than landing on your heels. Shortening your stride and increasing your cadence (steps per minute) can also reduce impact forces and improve efficiency.

6. Pay Attention to Recovery Recovery is just as important as training. Prioritize rest days, get adequate sleep, and stay hydrated. Foam rolling and stretching can help reduce muscle tightness in the short term, while proper nutrition—especially consuming enough protein and healthy carbs—supports muscle repair.

7. Listen to Your Body Ignoring minor aches and pains can lead to bigger problems. If you experience persistent discomfort, don’t push through it. Rest and modify your training as needed. If pain persists, consult a healthcare professional to prevent a minor issue from turning into a long-term injury.

By following these strategies, you can minimize the risk of common running injuries and enjoy a long, healthy running journey. Train smart, listen to your body, and make injury prevention a priority so you can keep hitting the pavement for years to come.

Need more motivation or help? Reach out to Coach Joel today at JChiarizio@etageathletic.com