Preventing Running Injuries: Expert Guide

Preventing Running Injuries: Expert Guide

Running is popular but has a high injury rate – about 50% of runners get injured each year. Most running injuries are preventable.

5 Most Common Running Injuries

1. Plantar fasciitis: Morning heel pain from plantar fascia overload.


2. IT band syndrome: Outer knee pain, often from increasing distance too quickly.


3. Shin splints: Pain along the front of the shin from running on hard surfaces.


4. Achilles tendinitis: Rear ankle pain from insufficient calf stretching.


5. Runner's knee: Pain around kneecap from weak inner thigh muscles.

10 Prevention Principles

Follow the 10% rule for distance increase, always warm up, stretch after running, choose proper shoes, cross-train regularly, and strengthen glutes and core.