If you’re a runner, you know the importance of staying healthy and injury-free. But even the most experienced runners can find themselves on the sidelines with an injury from time to time. From Achilles tendonitis to shin splints to a muscle sprain, there are steps you can take to prevent these common running injuries.
Here are some tips that can help you stay healthy and running injury-free…
Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, RRCA Running Coach, ACSM cPT. This post is for informational purposes only and does not constitute medical advice. Please consult a physician for any medical concerns.
1. Increase volume and intensity gradually
If there’s one training mistake that I see that most frequently leads to running injuries, it’s increasing volume or intensity too rapidly. It can be tempting to run as far and fast as possible every day, but this puts you at higher risk for injury.
Instead, add mileage slowly each week so that your body has time to adapt. A general rule of thumb is to avoid jumping up more than 10 percent per week in mileage. While there are some exceptions to that rule, it’s a good baseline metric to use when writing out or reflecting on your training plan. (If you need a good gradual training plan, we have many free running and triathlon plans available.)
Similarly, if you’re just starting to run, now is not the time to go bang out super fast track intervals. It’s important to build a running base first before adding in speedwork. As a coach, I like to see athletes run at a comfortable pace for a couple of months before adding in any track intervals.
2. Include rest days
It’s a good idea to include at least one full rest day in your running routine each week. Rest days give your muscles, tendons, and joints the time they need to recover and repair. Skimping on rest days can increase the risk of overuse injuries like shin splints or tendinitis. They are also key for preventing mental burnout in training.
Rest days can still include very light movement, like a walk with the family or a swim with your kids. But they should avoid any running or other intense movement.
3. Select good shoes that fit properly
A good pair of running shoes should provide adequate cushioning, support, and stability. If your shoes are old or don’t fit well, it’s time for a new pair. Old shoes may contribute to issues like plantar fasciitis, shin splints, runner’s knee, blisters, and more.
It’s a good idea to visit a running store to get fitted for the right type based on your foot size, pronation, and training terrain (i.e. road vs. trail).
Visit a running store later in the day, when your feet are slightly larger, and bring the socks you plan to run in. Try on the shoes and jog around the store. They should feel snug at the heel and have a little wiggle room near the toes. The shoes should already feel comfortable – you really shouldn’t have to break shoes in, aside from maybe a little stiffness and getting your foot used to a new fit. If you notice any discomfort jogging in the store, though, that means they are not the shoe for you.
4. Cross-Train
Running is a high-impact activity that uses a particular set of muscles and joints. Cross-training can allow for maintaining fitness working different muscles and joints while giving your body a break from the running-specific movements. This may reduce the risk of overuse injuries.
Good cross-training activities for runners could include:
- Swimming
- Cycling
- Rowing machine
- Elliptical
- Yoga
- Pilates
5. Pay Attention to Form
There is no one exact “right” way to run. Running form can vary based on your body’s unique anatomy and physiology. However, there are two problematic form issues that many folks can suffer from that may contribute to injuries:
a. Overstriding: This happens when your steps are too far apart during the run. You’ll end up extending your leg far out in front of your body, so your foot ends up hitting the ground earlier than it should. Because you’re landing at an angle, it increases the force exerted on your joints, which can contribute to injury risk.
Here’s an example of what overstriding looks like in myself, versus my kiddo landing correctly:
If you find yourself overstriding, try increasing your cadence with shorter steps. You could use a song with a fast beat or a metronome to help with this.
b. Excessive hip drop: This happens when your pelvis tils more than it should when you’re on a single leg during your running stride. It can put more pressure on the knee joint, which can lead to injury.
The primary cause behind a hip drop is weakness in the hip abductors, gluteus medius (one of the muscles in your tush), and/or the core. This can be targeted using exercises like side leg lifts, banded hip work, single leg squats, single leg deadlifts, clamshells, marching or single leg bridges, and step-ups.
6. Strength Train Regularly
A consistent strength training routine can lead to a better stride and potentially being able to hold proper running form for longer periods of time. While the research on strength training for injury prevention does vary (not all studies have found statistically significant associations), I’m a firm believer that it’s an important part of any runner’s routine. If not for injury prevention, for the potential benefits on running economy and performance, as well as for overall health.
Here are some sample strength training exercises that may be beneficial to include for runners:
Lunges
Lunges can help strengthen your glutes and hamstrings is lunges. Stand with your feet hip-width apart, then step forward with one foot so that you’re bending at the knee. Lunge and bend the front knee. Then push off backward to return to the starting position. Remember to keep the hips square, knees, hips, and feet aligned, and to stay light on your feet as you move in and out of the position.
Jump Squats
Stand with the feet hip-width apart, then squat down as if you’re sitting in a chair. Squat down as low as possible before springing back up to lift the feet 1 to 3 inches off the ground, then land gently back in the starting position. Remember to keep the knees behind the toes and aligned with the outside edge of the foot and your core tight.
Singe Leg Deadlift
Stand on one leg while lifting the other off of the ground, then bend forward at your waist to touch your toes while keeping the balancing leg and back in a straight line. Keep your weight balanced through your foot planted on the ground (and core tight) as you return to the starting position. Focus on keeping your hips square (not rotating) and back flat. When comfortable, you can add weight to your hands.
Resistance Band Monster Walks
This exercise will strengthen your glutes and hips, which are key for running endurance and form. Wrap a loop resistance band around both ankles, then walk forward with the right foot, followed by the left. Keep the legs hip-width apart (or even wider) with each step. You can also try side-stepping in each direction as well.
7. Consider your body weight.
In today’s diet culture focused society, I think there’s an excessive focus on weight, so I don’t say this from an aesthetics point of view. I believe everyone should be comfortable in their own skin, and that weight does not always correlate to health.
That said, there can be increased running injury risk with weights that are too low or too high.
Body weight that is excessively low can be linked to RED-S, and may increase the risk of bone stress fractures and other injuries. If you are concerned your weight may be too low or that you’re not fueling properly, it’s essential to get help. RED-S is serious and can lead to numerous health problems.
On the flip side, some research suggests athletes with high body weights may have increased risk of certain issues like knee stiffness or increased load/impact that have been linked to running injuries. However, not every study has found these associations. If you’re worried about running injuries though and your doctor has suggested weight may play a role, it may be something to consider.
8. See a Physical Therapist
Physical therapists are experts in movement disorders and injury rehabilitation, so they can help you identify any imbalances or weaknesses that may be putting you at risk for an injury. They can also prescribe specific exercises to help address these issues.
These days, you can find a local or virtual physical therapist for runners, depending on your needs and preferences. If you don’t have insurance coverage for PT, telehealth has made seeking care reasonably priced and while still remaining high quality (if not more so!).
9. Don’t Forget Your Overall Health
One of the best things you can do for your muscle and joint health is to take excellent care of your body. This includes proper nutrition, hydration, sleep, stress management, and more. Taking care of your body ensures that it has the resources to heal from minor issues before they become major issues.
The Bottom Line
A well-balanced training plan and proper running form can be crucial for preventing and managing runner injuries. A little prevention can go a long way!
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