The 6 Most Common Running Injuries and How to Prevent Them
Running is one of the most accessible and effective forms of exercise, but it comes with risks—especially if proper precautions aren’t taken. Overuse injuries plague runners of all experience levels, sidelining training progress and daily activity. Understanding these injuries, their causes, and the most effective prevention strategies is essential for any runner looking to maintain long-term health and performance.
The Most Common Running Injuries
Running injuries often develop gradually due to repetitive stress, improper biomechanics, or insufficient recovery. Below are the six most common running injuries, their symptoms, and why they occur.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Symptoms
Dull, aching pain around the kneecap, especially when running, squatting, or after prolonged sitting.
Causes:
Weak quadriceps leading to poor patellar tracking. Improper running mechanics, including inward knee collapse. Tight hamstrings and hip flexors limiting knee mobility. Excessive increases in mileage or downhill running.
2. Iliotibial (IT) Band Syndrome
Symptoms
Sharp or burning pain on the outer knee, sometimes radiating up to the hip, worsened by running.
Causes
Weak gluteal muscles leading to hip instability. Tight IT band due to improper stretching. Excessive running on sloped surfaces or repetitive knee flexion. Poor running form or overstriding.
3. Shin Splints (Medial Tibial Stress Syndrome)
Symptoms
Pain along the shinbone (tibia), worsening with activity.
Causes
Rapid mileage increases without proper adaptation. Poor footwear lacking shock absorption. Weak lower leg muscles, particularly the tibialis anterior. Running on hard or uneven surfaces.
4. Plantar Fasciitis
Symptoms
Sharp heel pain, especially in the morning or after periods of inactivity.
Causes
Tight calf muscles placing excessive strain on the plantar fascia. Weak foot arch muscles leading to improper load distribution. Repetitive high-impact activities without adequate support. Running in worn-out or unsupportive shoes.
5. Achilles Tendinitis
Symptoms
Pain and stiffness above the heel, especially during dorsiflexion (lifting toes toward shin).
Causes
Tight calf muscles leading to excessive tendon strain. Poor ankle mobility increasing stress on the Achilles. Excessive uphill running or high-intensity training. Insufficient warm-up or sudden activity spikes.
6. Stress Fractures
Symptoms
Deep, persistent pain in the foot or shin that worsens with activity.
Causes
Repetitive impact exceeding the body’s ability to repair microdamage. Poor nutritional intake, particularly low calcium and vitamin D levels. Inadequate shock absorption due to poor footwear. Biomechanical imbalances leading to excessive load on specific bones.
Effective Strategies to Prevent Running Injuries
While injuries can’t always be avoided, strategic training and self-care can significantly reduce their likelihood. Implementing the following best practices will help runners stay strong, pain-free, and on track with their goals.
1. Follow a Structured Training Plan
Sudden increases in mileage and intensity are among the biggest causes of running injuries. To minimize risk:
Follow the 10% rule
We've all heard this for all kinds of things, and for good reason. Follow the 10% rule and never increase your weekly mileage by more than 10%. Doing this could significantly increase your risk for injury. Especially overuse injury.
Incorporate cross-training
Activities like cycling and swimming can reduce repetitive impact stress. These forms of exercises are non load bearing, meaning you don't need to hold your own bodyweight while doing them. This is key in letting your body heal after exercise.
Alternate hard and easy days
Alternate your hard and easy running days to allow for adequate recovery. In the newly announced RUN deck we specifically designed our workouts to include a variation of hard, medium, and easy run intensities to significantly reduce your likelihood of injury.
2. Strengthen Key Muscles and Improve Mobility
Incorporating resistance training and flexibility work into a running routine strengthens supporting muscles and improves biomechanics.
Key exercises:
- Squats
- Lunges
- Deadlifts
- Single-leg balance drills
Mobility work:
- Foam rolling
- Yoga
- Dynamic stretching before runs
3. Invest in Proper Footwear (for you)
Running shoes should provide adequate support for your foot type (neutral, overpronation, or underpronation). Replace shoes every 300–500 miles to maintain optimal cushioning and support.
At Yudae we are big fans of barefoot shoes. We believe them to offer the most natural form of mobility. This in term limits the likelihood of sustaining injury over the long term.
4. Prioritize Your Warm Up and Cool Down
Jumping directly into high-intensity running increases injury risk. A proper warm-up should include dynamic movements such as:
- High knees (30 seconds)
- Leg swings (10 reps per leg)
- Butt kicks (30 seconds)
Post-run, static stretching of major muscle groups and foam rolling help promote recovery.
5. Listen to Your Body and Differentiate Pain from Soreness
Mild soreness after an intense run is normal, but sharp or persistent pain is a warning sign. Rest, ice, and modify training to allow for recovery before an injury worsens.
6. Maintain a Balanced Diet and Hydration
- Calcium and Vitamin D: Support bone density and reduce stress fracture risk.
- Protein: Aids muscle repair and recovery.
- Hydration: Prevents cramps and enhances circulation for tissue healing.
Conclusion
Running is a rewarding yet physically demanding sport. Preventing injuries requires a combination of smart training, strength-building, proper footwear, and attentive recovery practices. By implementing these strategies, runners can enjoy long-term progress and pain-free training.
To learn how to run the right way and never get an injury, check out our newly announced Kickstarter campaign and get training in your pocket by April, 2025.
