In-Network with all major PPO Insurances. Anthem, BCBS as well as CIGNA

Dr. Frederick N. Fedorchak &
Dr. Veronica A. Kacmar-Fedorchak

Board Certified Podiatric Physician & Surgeon

Running is a great form of exercise that can improve cardiovascular health, boost mood, and help maintain a healthy weight. However, running can also put a lot of stress on the body, leading to common injuries like runner’s knee, shin splints, and Achilles tendonitis. Fortunately, there are steps you can take to prevent running injuries and stay healthy and injury-free while pursuing your fitness goals. In this blog post, we’ll share some tips for preventing running injuries.

Start Slowly and Build Up Gradually

One of the most common mistakes runners make is trying to do too much too soon. This can put a lot of stress on the body and increase the risk of injury. Instead, start slowly and build up gradually. Begin with short, easy runs and gradually increase your mileage and intensity over several weeks. This will give your body time to adjust and build the strength and endurance needed to handle more intense training.

Wear Proper Shoes

Wearing the right shoes is essential for preventing running injuries. Make sure your shoes fit well, provide adequate support, and are appropriate for your foot type and running style. You may want to visit a specialty running store to get fitted for shoes that are right for you.

Warm Up and Cool Down Properly

Warming up before running and cooling down afterward is essential for preventing injuries. A proper warm-up should include light aerobic activity, dynamic stretching, and drills to activate the muscles used in running. Similarly, a cool-down should include light aerobic activity, static stretching, and foam rolling to release tension in the muscles.

Incorporate Strength Training

Strength training can help prevent running injuries by improving muscle strength and endurance. Focus on exercises that target the muscles used in running, such as the glutes, hamstrings, quadriceps, and calves. Strength training can also improve running form and efficiency, reducing the risk of injury.


Cross-training can help prevent running injuries by reducing the amount of stress placed on the body. Incorporate other forms of exercise, such as cycling, swimming, or yoga, into your training routine to give your body a break from the high-impact nature of running.

Listen to Your Body

Pain and discomfort are warning signs that something is wrong. If you experience pain while running, don’t ignore it. Take a break and allow your body time to heal. If the pain persists, seek medical attention to prevent further injury.

Monitor Your Mileage

Increasing mileage too quickly is a common cause of running injuries. Keep track of your mileage and increase it gradually over time. A good rule of thumb is to increase your weekly mileage by no more than 10% per week.

Stretch and Foam Roll

Stretching and foam rolling can help prevent running injuries by improving flexibility and reducing muscle tension. Incorporate static stretching and foam rolling into your cool-down routine to help release tension in the muscles and improve flexibility.

Rest and Recover

Rest and recovery are essential for preventing running injuries. Make sure to take rest days throughout the week to allow your body time to recover. Incorporate recovery techniques such as foam rolling, massage, and stretching to help speed up the recovery process.

Stay Hydrated and Fuel Your Body Properly

Proper hydration and nutrition are essential for preventing running injuries. Make sure to drink plenty of water throughout the day and before, during, and after running. Fuel your body with healthy, nutrient-dense foods to give it the energy it needs to perform at its best.

In conclusion, running injuries can be prevented with proper preparation, care, and attention. By following the tips above, you can reduce your risk of injury and enjoy the many benefits of running. Remember to listen to your body and treat it right! Your health comes above all else.