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Learn more. by John Honerkamp Reviewed by John Honerkamp John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Updated on August 11, 2022 Running is one of the most accessible, enjoyable forms of exercise you can participate in. Not only is it great for cardiovascular exercise and leg-strengthening (particularly if you incorporate hills or sprints into your routine), it’s also an excellent way to bolster mental health. Running can also be a high-intensity, high-impact workout that may lead to injury. This is particularly true if you’re running long distances, you’re running on rugged terrain, or if you don't prioritize cross-training and stretching. Preventing running injuries often comes down to knowledge, self-awareness, and avoiding over-zealous training. Here’s what you need to know about preventing common running injuries. Frequently Asked Questions What are the most common runner’s injuries? The vast majority of runners’ injuries are related to overuse. Essentially, a runner places too much stress on a specific muscle group or body part based on their body’s ability to handle the stress. In other words, the level of stress (or the number of miles logged running) that causes injury in one runner may not cause injury in another due to personal differences in fitness, the type of terrain being tackled, differences in body frame or mechanics, and what other types of activities are being engaged in. Knee, ankle, and lower-leg injuries are the primary challenges for runners, with Achilles tendinopathy, stress fractures, medial tibial stress syndrome, patellofemoral pain syndrome, plantar fasciitis, iliotibial band syndrome, and ankle sprains all reported as common injuries. Learn More: Common Running Pain and Injuries How do you prevent injury if you run everyday? Given that most running injuries are related to overuse, one of the best ways to prevent running injuries (even if you run every day) is to listen to your body and rest when you’re feeling tired or sore. Prioritize rest, nutrition, stretching, and recovery. You may want to have a couple of “light days” each week when you run fewer miles, go at a slower pace, or stick to easier terrain. Make sure you’re using the right running shoes for your foot type and gait, avoid logging too many miles on hard terrain like concrete or asphalt, and spend time stretching and cross-training to prevent muscle imbalances that can put unwanted stress on specific bones or joints. Learn More: How to Prevent Running Injuries What tools can you use to prevent running injuries? Stretching, massage, and cross-training are the best tools to prevent running injuries, as they help you keep a balanced musculature and an ideal range of motion for the muscles and joints used while running. Items like a high-quality yoga mat, a foam roller, massage balls or a massage gun, and simple strength-training tools like therabands may be helpful. You may also want to invest in a stretch strap, yoga blocks, and a yoga bolster if your lower body is particularly tight. These can help you stretch adequately without straining or experiencing unnecessary discomfort. Learn More: Best Recovery Tools for Athletes How often do you need to replace running shoes? A general rule of thumb is to replace running shoes about every 350 miles, but actual scientific evidence to support that number varies. Generally speaking, depending on the shoes, the materials, how you’re using them, and how they feel, you can probably get away with replacing your shoes somewhere between 250 to 400 miles. Or, if you’re running three miles, five times a week, that means replacing your shoes every four to 10 months. And, believe it or not, your own “comfort filter” for how your shoes feel, really may be the best barometer for assessing when a replacement is needed. Learn More: How Long Do Running Shoes Last Key Terms Athlete's Foot Shin Splints Runner's Knee Stress Fracture Athlete's Foot Athlete’s foot is a fungus that often grows between the toes. This ailment, while not overly serious, can certainly be uncomfortable as the symptoms include red, flaky, itchy skin that might crack. Warm, sweaty feet are the perfect environment for these fungi to grow, which is why the ailment is common in runners. Treatment usually includes creams or sprays applied to the affected area to help kill the fungus. Foot Pain After Running Shin Splints Shin splints (also known as medial tibial stress syndrome, or MTSS) describe pain that occurs on the front of the lower leg typically focused on the inner edge of the shin bone. Inflammation of this area's soft tissues and bones is the direct cause of the pain, but in general, there’s an underlying issue typically associated with overuse. The best treatment is to take a break from your workouts, and ice and compress the area until you’re pain-free. Runners may perform shin-strengthening exercises to avoid this pain. Shin Splints: Causes, Treatment, and Prevention Runner's Knee Runner’s knee, also known as patellofemoral pain syndrome (PFPS), broadly refers to pain at the front of the kneecap. It’s very common in athletes due to repeated stress placed on the knees during running, jumping, twisting, and changing direction. Common causes include high levels of physical activity, a sudden increase in activity, or a muscular imbalance (typically in the quadriceps) that affects the proper tracking of the kneecap. If you experience runner's knee, you will need to see a healthcare provider to assess the root cause of the issue. Switching activities, resting, and icing the knee will generally help to alleviate pain. Runners can also do some strength exercises targeting the quads to avoid this pain. What is Runner's Knee? Stress Fracture Stress fractures are injuries to the bones that take place when repeated stress is placed on a particular area and the bone weakens before experiencing a crack or break. Stress fractures are most common in the tibia and fibula of the lower leg or the metatarsals of the foot. Runners are particularly prone to stress fractures due to the stress placed on the lower body while running. To identify and treat a stress fracture, it’s important to consult with a healthcare provider. Treating a Metatarsal Stress Fracture How to Treat and Prevent Shin Splint Pain Treating Hip Pain from Running How to Safely Return to Running Postpartum How to Handle Being Harassed on a Run How Runners Can Prevent Tight Hamstrings Do Knee Sleeves Work? 15 Tips to Help You Avoid Stomach Cramps on Your Next Run Legs Feeling Heavy On Your Runs? Here's What You Need to Fix Now Why You Feel Knee Pain When Running What May Cause Foot Pain After Running Runners Run the Risk of a Metatarsal Stress Fracture How You Can Avoid an Overuse Injury by Running Less How Runners Can Prevent Top of Foot Pain How to Prevent Runner's Trots and Workout Diarrhea Why More Runners Are Embracing the Barefoot Running Trend Common Running Injuries Are Usually the Result of Stress on Your Muscles 9 Ways Runners Can Help the Environment 9 Essential Stretches to Do After You Run Safety Tips for Running Alone Do you like running in the dark? Learn how to do it safely. 6 Tips to Avoid Stumbles and Falls While Running How to Avoid Injury and Stay Safe When Running Outside Why You Should Always Run Against Traffic 6 Tips for Dealing With Muscle Soreness After Running Is It Normal Muscle Pain or a Sign You Should Stop Running? Is It Okay to Take a Week Off From Running? Is Hot or Cold Water Better for Post-Run Recovery? Try Aqua Jogging or Deep Water Running to Help Your Injuries Common Running Mistakes That Lead to Injury Why Some People Develop Painful Toenails After a Run Treating Leg Cramps During Long Distance Runs Is It Okay to Run When I Have a Cold? How Runners Can Exercise Outdoors With Seasonal Allergies Prevent Embarrassing Running Problems The Different Ways You Can Get Headaches After Your Run Causes of Fingers and Toes Swelling up After a Run How to Stay Cool When Running in Hot and Humid Weather 8 Common Injuries That Can Hurt a Runner's Feet 8 Ways to Prevent Shin Splints for Runners How to Treat Tight Calf Muscles in Runners What Can You Do to Treat and Prevent Runner’s Knee? Treating Painful Chafed Nipples From Running What Is Achilles Tendonitis? What It Means When Your Foot Goes Numb When Running 12 Ways to Make Running in the Rain Better Running and Your Aging Knees More In Running Beginners Weight Loss Long Distance Shoes, Apparel and Gear Treadmill Running Race Training Page Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Messier SP, Martin DF, Mihalko SL, et al. A 2-year prospective cohort study of overuse running injuries: the runners and injury longitudinal study(Trails). Am J Sports Med. 2018;46(9):2211-2221. doi.org/10.1177%2F0363546518773755 Kakouris N, Yener N, Fong DTP. A systematic review of running-related musculoskeletal injuries in runners. Journal of Sport and Health Science. 2021;10(5):513-522. doi:10.1016/j.jshs.2021.04.001 Johnson CD, Tenforde AS, Outerleys J, Reilly J, Davis IS. Impact-related ground reaction forces are more strongly associated with some running injuries than others. Am J Sports Med. 2020;48(12):3072-3080. doi:10.1177/0363546520950731 Fleck SJ, Falkel JE. Value of resistance training for the reduction of sports injuries. Sports Medicine. 1986;3(1):61-68. doi.org/10.2165/00007256-198603010-00006 Sulowska-Daszyk I, Skiba A. The influence of self-myofascial release on muscle flexibility in long-distance runners. International Journal of Environmental Research and Public Health. 2022;19(1):457. doi.org/10.3390/ijerph19010457 Aktug ZB. Do the exercises performed with a theraband have an effect on knee muscle strength balances? Journal of Back and Musculoskeletal Rehabilitation. 2020;33(1):65-71. doi.org/10.3233/BMR-181217 Vincent H, Vincent K. American College of Sports Medicine information on selecting running shoes. American College of Sports Medicine. Hennig EM. Eighteen years of running shoe testing in Germany – a series of biomechanical studies. Footwear Science. 2011;3(2):71-81. doi.org/10.1080/19424280.2011.616536 Nigg BM, Baltich J, Hoerzer S, Enders H. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter.’ Br J Sports Med. 2015;49(20):1290-1294. dx.doi.org/10.1136/bjsports-2015-095054 Athlete’s Foot: Overview. Institute for Quality and Efficiency in Health Care (IQWiG); 2018. Astur DC, Zanatta F, Arliani GG, Moraes ER, Pochini A de C, Ejnisman B. Stress fractures: definition, diagnosis and treatment. Rev Bras Ortop. 2015;51(1):3-10. doi.org/10.1016%2Fj.rboe.2015.12.008 When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All