Injury Prevention for Runners

By: Marie Serrado

As exhilarating as running can be, it’s not without its risks. From shin splints to stress fractures, injuries can put a sudden halt to your training and race ambitions. However, there are ways to help prevent risking injuries while running. In today’s blog post we will discover a way to prevent injuries while running.

Proper-Running Style:

First time runners and those who struggle with running can experience injuries like running gait and retraining. For instance, overstriding- which if you land with the foot in front of the knee over thousands of steps can lead to various injuries like hip injuries, knee, and shins.

Warm-Up and Cool Down:

Before hitting the pavement or trail, it’s crucial to prepare your body. A dynamic warm-up routine that includes activities like leg swings, lunges, and gentle jogging can help increase blood flow to your muscles and improve flexibility. Likewise, don’t forget to cool down post-run with some light stretching to aid in muscle recovery.

Proper Footwear:

 Wearing the right footwear is also important to help prevent injuries while running. Invest in a good pair of running shoes that provide adequate support and cushioning for your feet. Visit a specialty running store to get fitted properly, considering factors such as your foot type, running gait, and training needs. Replace your shoes regularly to ensure optimal support and shock absorption. Some good running shoes can include:

  • Brooks Ghost 15
  • New balance fresh foam X 880v13
  • Brooks Glycerin 20

Progressive training:

Following a progressive program training can help build greater distance with interval training. The program should include cross training- cycling or swimming, ino order to help build intensity. Avoid the temptation to increase your mileage or intensity too quickly. Sudden jumps in training volume or intensity can overload your muscles and connective tissues, increasing the risk of injury.

Know when to stop:

 Knowing when to stop is also very important and you don’t want to over exert yourself. Persistent, focal pain can increase stress fractures. If you experience any pain beyond the usual soreness anywhere from the feet, legs, or hips. Contact your healthcare providers immediately.


By implementing these injury prevention strategies into your running routine, you can minimize the risk of injuries and enjoy a long, fulfilling running journey. Remember, consistency and patience are key – prioritize your body’s health and well-being to run stronger, longer, and injury-free. Happy running!



  1. How to Choose the Best Running Shoes for You.” The New York Times, 2 Dec. 2022,
  2. Sports Injury Prevention | Running | Boston Children’s Hospital.”,