How to Prevent Running Injuries
A Real, Grounded Guide for Runners Who Want to Stay Healthy and Keep Moving
Most people learn how to prevent running injuries the hard way. Through pain, frustration, or a moment where the body finally says “enough is enough.” I’ve been there. I’ve broken toes, had shin splints, stress fractures and/or reactions, and much more. Whatever you’ve had or maybe are afraid of having, I’ve probably had it. If not, then no worries, I’ve felt the pain of not being able to do what you want to do.
Running can be one of the most freeing forms of physical activity, but it will expose every weakness, imbalance, and bit of improper running form you’ve been carrying for years.
The problem isn’t that runners don’t care about injury prevention. It’s that most runners, especially new runners, overthink the wrong things and ignore pain when it actually matters. We obsess over pace, distance per week, morning run routines, and long runs, but rarely do we stop long enough to understand what keeps the body moving well.
The truth? You don’t prevent injuries with hacks or short-term efforts to try and “solve” the problem…in order to just go right back into the hole when the pain is gone (you know who you are!). You prevent injuries with attention, movement quality, and gradual progress. You build resilience. Through consistency, and willingness to try new things and challenge the body. Not just figure out a way to get your run in. You need to listen to your body even when you don’t want to.
This guide is here to help you stay active, avoid injury, and keep running for years, not weeks. Maybe PR once in a while too ;)
1. Start with the Foundation: Your Running Form
If you want to prevent injuries, don’t start with shoes or supplements. Start with how you move. Don’t get me wrong, get a good pair of shoes too! This is just not the focus of today’s article.
Improper running form is one of the biggest contributors to running injuries, from shin splints and plantar fasciitis to runner’s knee and iliotibial band syndrome (IT band syndrome). When your form is off, the rest of your body compensates, and those compensations eventually turn into overuse injuries.
A few basic cues:
Keep your posture tall. Not stiff, not slouched. Tall, with a tiny lean forward once you get the hang of things.
Let your arms move naturally, not crossing your body. Don’t overthink this, but don’t be messy.
Take shorter, quicker steps instead of long, pounding strides. Light on your feet, and for the love of God, don’t toe run (aka: the wrong version of “forefoot running”). More on that last part at a later date.
Land under your center of gravity, just slightly out in front of you. Think full foot contacts, with forward momentum and pushing off through the big toe.
Relax your hands. I like the old “act like you’re holding an egg” trick.
Think of it as movement integrity — the thing I prioritize with every athlete I train, young athletes and experienced runners alike. If you move well, your injury risk drops dramatically. Just remember, no injuries are never guaranteed. But who wants to be sloppy and take their chances?
Side note: Those are just a few basic cues. Not a full exhaustive list.
2. Don’t Just Run. Strength Train Like It Matters (Because It Does)
Most runners think strength training is optional. It isn’t. It’s equally important as your long distances, your training schedule, or your Sunday race prep. Sorry boomers and old school coaches. No offense, but most of you are not able to run anymore and it’s probably not just because you got old. (I know that seems harsh, but so is doing nothing for your body but run and eat a lot and then blame your injuries on old age…something’s off there.)
Strength work helps prevent injuries by:
Supporting muscles that stabilize your major “running” joints: knees, hips, and feet. Supporting your spine and breathing muscles seems to be beneficial too;)
Typically helps reduce the risk of stress fractures and overuse injuries.
Making your legs more resilient on uneven terrain, or just basically being stronger going up hills and…downhills. That matters too.
Improving your running form and efficiency over time.
As your foundation grows, you can move to what’s even more important…plyometrics. These types of exercises really help translate the weight-room to the road.
Exercises like step-downs and ups, squats, glute bridges (with and without weight), calf raises (please work into adding weight!), and my deadlifts (hip hinges), work to strengthen the lower leg, hips, and core — the muscle groups most responsible for keeping runners healthy.
If you’ve struggled with common running injuries, this is probably your missing piece. Strong runners are durable runners. Durable runners often become faster, because they’re in the game longer and at the right moments!
3. Choose Running Shoes That Actually Fit Your Body — Not a Trend
Remember my opening remarks on running shoes? Well, as much as running shoes don’t prevent injuries by themselves, wearing the wrong shoes absolutely increases your risk. Different feet need different support levels — and if the shoe doesn’t match the foot, the body pays for it.
Take it from me…after a long stint of running related injuries caused literally only by my running career, I had to look deeper into why. It wasn’t just strength and power. It wasn’t just my low functioning thyroid (which did more damage than the rest arguably speaking). It also wasn’t just my shoes. However, my different sized feet didn’t help. For years I wore the same size shoe for obvious reasons, but once my local store in Colorado Springs (Shout out to Colorado Running Company!) allowed me to wear offsized shoes, my injuries went down.
General rule:
If you feel pain in the foot, ankle, knee, or lower leg every time you wear a certain pair of shoes… they’re the wrong ones.
Whether you’re a new runner or seasoned competitor, get fitted by someone who understands gait, not just sales. Research suggests that comfort is one of the strongest predictors of reduced injury risk — not marketing terms.
Fit your foot shape, not just the shoe type for your gait (neutral, supportive). The foot shape makes a huge difference to not only your comfort, but also the overall way your foot lands and shift, or stays “solid” in the shoe. This goes up the chain either somewhat poorly or connects the chain of command well.
Good shoes won’t save your form, but they will support it.
4. Gradually Increase Distance and Pace (No, Really…Gradually)
One of the most common injuries I see?
People who rushed the process. I’ve seen this literally hundreds of times. Many runners go by feel for almost everything. They “feel” good, so they push. Both within workouts/races, but just generally in training. I get it. Been there done that. However, it’s stupid. Listen to your gut more. Try to feel it even. It usually helps you make decisions. Better yet, get a coach. It works I promise.
Schedule a call with me to see if we’re a good fit. I can at least turn your running in the right direction. https://calendly.com/coachwilson/intro-coaching-call
Whether you’re just started running or training for a race, the fastest way to get injured is to increase mileage too quickly. Stress fractures, shin splints, sore muscles, and runner’s knee almost always point back to doing too much, too soon. It’s really just your body’s way of saying “Hey!” Pay attention to what I’m telling you. Dial it back and you’ll be off and running towards your goals in no time.
A safe rule: Increase distance by no more than 10% per week. This isn’t perfect, but it’s really simple and has worked for most sports, in most disciplines and cycles of training for decades.
Your body adapts slower than your ambition. Respect that. Progress is supposed to be steady, not reckless.
5. Warm Up Like You Mean It. And Cool Down Even When You Don’t Want To
Skipping your warm up is like rolling the dice with your tendons. Yet, most people don’t focus on this. Kills me. This is one of my most frequent pieces of advice I give people.
Here are a couple of links to warm-up properly:
https://youtu.be/U7gFrrgNF1c?si=zPthJYD7-35oEXHv
https://youtu.be/DOn8hIadXks?si=idND8oL6KWX3etYE
Warm up increases blood flow to the working muscles, raises heart rate gradually, and prepares your muscles for impact. A proper warm up can reduce your risk of injury by improving movement mechanics before your foot even hits the pavement. I also like the way it feels before going out the door. There’s an increase of confidence and reassurance that I’m at least doing what I can to give myself the best shot possible.
Try this before your next run:
Leg swings
Light squats or “standing happy babies” (Check this out at the 1:50 mark! Literally my favorite warm-up exercise) https://youtu.be/U7gFrrgNF1c?si=zPthJYD7-35oEXHv
Ankle mobility https://youtu.be/DOn8hIadXks?si=idND8oL6KWX3etYE
Short drills (A-skips or marching to activate the hips)
Lastly, my favorite and most prescribed coaching warm-up exercise other than “happy babies…”
Isometric Calf-Pushes
And don’t neglect the cool down. Light walking, stretching, and slow breathing help your body recover and prevent sore muscles from taking over the next morning.
One more piece of advice: Pick 1-2 trouble areas or just generally to work on for a short period of time. Then move on if you’re making good progress in the initial focused areas.
6. Rest Days Are Your Secret Weapon
This is where runners struggle the most. Rest is hard to measure and hard to know how much to do and at what point in the season.
Rest days are not optional. They’re the backbone of injury prevention. Your body rebuilds in rest, not in the run.
If you’re constantly tired, irritable, or your legs feel dead halfway through a workout, you’re not undertrained. You’re under-recovered.
Rest isn’t weakness. Rest is training.
Overtraining is the worst. When you feel this way, it is very physically, mentally and emotionally exhausting. Demoralizing too. You’ve worked so hard up to this point. Try to listen to your body so you don’t have to climb out of a hole. Jumping into the hole is easier and takes less time, than getting out of a hole. Write that down.
7. Cross Training Keeps You Healthy, Strong, and Hungry to Run
Cross training is one of the best ways to stay healthy and avoid injury without losing fitness. Sometimes this is a form of resting too. More on that another time though.
Examples that support running:
Cycling
Swimming
Rowing
Strength training
Walking on recovery days
Yoga and full stretching
These activities reduce impact while building endurance and strengthening muscles runners often overlook. Cross training also supports better heart rate control and helps keep long runs sustainable.
And here’s the truth: even experienced runners need variety. Doing the same activity forever is the fastest path toward overuse injuries. It’s something I stand against in every form.
8. Listen to Your Body — Don’t Ignore Pain
There’s a difference between discomfort and pain. Runners love to blur that line.
Discomfort = should be expected.
Sharp, persistent, or worsening pain = a warning that shouldn’t be overlooked.
Ignoring early signs of injury is how small irritations turn into long-term problems. If your body is sending signals — a tight knee, a sharp pain in the foot, a lingering ache after every run — don’t just push through. Sometimes these pains are not a bad thing or something to stress about, but just a signal to get some work done.
Your job is to pay attention.
Your job is to take care of the only body you’ve got.
If needed, stop running for a few days and/or cross train. See a sports medicine professional if the issue doesn’t improve. Recovering isn’t losing progress. It’s preserving your ability to keep training.
Need help finding someone? Shoot me an email: coachwilson10459@gmail.com
9. Choose Your Running Surfaces Wisely
Grass, dirt paths, tracks, pavement, treadmills. Every running surface affects the legs differently.
Uneven terrain strengthens stabilizing muscles but increases injury risk if overused. At least this can happen.
Pavement is predictable but high-impact.
Trails build strength but demand control and stability.
Treadmills are consistent, lower-impact, and great for recovery days.
Mixing surfaces challenges the body without overwhelming it. Just pay attention overall. Lastly: grass is your friend. Find it where you can.
10. Build a Long-Term Mindset (The Most Important Part)
Running is personal. Sometimes it’s therapy. Sometimes it's an escape. Sometimes it’s a battle between your stubbornness and your limits.
But if you want to prevent running injuries — for real — you need balance. You need patience. You need resilience. And yes, you need humility.
This is what I teach every athlete I coach: Injury prevention is really about learning how to be consistent when life gets hard and your body feels tired. It’s about rebuilding the skill of listening to your own signals instead of ignoring them. It’s about learning to show up. Not perfectly, but persistently. Be open-handed and willing to try new things. Just running is eventually going to be a problem.
If you treat your body with respect, it will carry you farther than you ever imagined!