Running injuries are frustrating, but most are preventable. Understanding common injuries, recognizing early warning signs, and taking proactive measures can keep you running consistently for years to come.
Runner's knee (patellofemoral pain)
Pain around or behind the kneecap, often worse when going downstairs or sitting for long periods. Usually caused by overuse, weak hips, or poor tracking of the kneecap.
Prevention
- Strengthen your hips and quads
- Avoid sudden increases in mileage
- Don't ignore early knee twinges
Shin splints (medial tibial stress syndrome)
Pain along the inner edge of the shinbone. Common in beginners and when returning from a break. Often related to doing too much too soon or running on hard surfaces.
Prevention
- Increase mileage gradually (10% rule)
- Strengthen your calves
- Run on softer surfaces when possible
- Ensure your shoes aren't worn out
Plantar fasciitis
Sharp heel pain, especially in the morning or after sitting. The plantar fascia—a band of tissue on the bottom of your foot—becomes irritated and inflamed.
Prevention
- Stretch your calves and feet regularly
- Roll a frozen water bottle under your foot
- Wear supportive shoes even when not running
- Maintain a healthy body weight
IT band syndrome
Pain on the outside of the knee, often starting after a consistent distance. The IT band—running from hip to knee—becomes tight and rubs against the knee.
Prevention
- Strengthen your hip abductors (side-lying leg raises, clamshells)
- Foam roll your IT band and surrounding muscles
- Avoid dramatic increases in running volume
Achilles tendinitis
Pain in the Achilles tendon, connecting your calf to your heel. Often feels stiff in the morning and warms up during running, then returns after.
Prevention
- Eccentric calf raises (lowering slowly)
- Avoid aggressive hill workouts when undertrained
- Don't switch to low-drop shoes too quickly
Stress fractures
Small cracks in bone caused by repetitive impact. Pain worsens with running and often hurts even when walking. Common in the feet, shins, and hips.
Prevention
- Follow the 10% rule for mileage increases
- Ensure adequate calcium and vitamin D intake
- Include rest days in your schedule
- Don't run through worsening bone pain
General prevention strategies
- Progress gradually: The 10% rule (increase weekly mileage by no more than 10%) exists for a reason
- Strength train: Strong muscles protect joints and bones
- Listen to your body: Small pains become big injuries when ignored
- Rest properly: Recovery is when your body adapts
- Replace shoes: Worn shoes lose their protective cushioning
If you experience persistent pain that doesn't improve with rest, see a sports medicine professional. Early intervention prevents minor issues from becoming major setbacks.