Whether you are a newbie or a professional marathoner, there is nothing more disappointing than suffering running injuries. It can ruin your training plans and may delay your practices.

Running injuries are very common among runners whose built are not yet used to extreme physical load and forces. Also, this is typical if people have flat feet.

However, you can avoid these injuries if you take the proper precautions. When you know how to prevent each one of them, and by following running techniques, then you are ready to go!

Here is a list of the top injuries you can get through running and how to avoid them:

1. Shin Splints

You can acquire these injuries when you put too much stress on your shin bone or tibia. Sometimes, your body cannot properly absorb the pressure when you work out. So, your muscles and your tendons start to inflame.


  • Tenderness or pain on your shin bone
  • Generalized pain developing when you start to exercise


  • Poor body movement: This is especially when your bones, muscles, ligaments, and tendons cannot work well together to create actions.
  • Overpronation: happens when there is an inward movement of your foot. It may occur because of poor biomechanics.
  • Overstriding: the length of your stride defines the amount of ground you can accommodate in a single step. When you overstride, you are going overboard the standard stride length.

Prevention of Shin Splints

  • Gradually begin training. Try to increase your intensity and volume gradually as you run.
  • Try to improve your running skills and technique.
  • Consider strengthening your calves.
  • Stretch your Achilles tendon, front legs, and calves.
  • Enhance the stability of your hips.
  • Pick your right pair of running shoes.

2. Runner’s Knee

Runner’s knee is a series of conditions affecting your knees. You can describe this for Patellofemoral Pain Syndrome or Illiotibial Band Syndrome. PPS is a condition where the pain occurs behind or around the kneecap.

It can happen from the misalignment of the kneecap or patella, which can irritate your thigh bone or femur. You may feel that your kneecap is giving way. The condition may also cause a popping or grinding sensation.

The ITBs are connective tissues that cover your entire muscles and bones in the body. ITBS is an injury where the ITB is malfunctioning, causing irritation and compression.

It may lead to pain, in particular on the outer part of your knee. It can cause pain along your ITB up to your hips.


  • Unstable hips and muscle weakness
  • Tightening of your muscles
  • Sudden burst of hill work and speed
  • Improper footwear for your foot type
  • Additionally, going down stairs or sprinting downhill
  • Sitting for long periods

Prevention of Runner’s Knee:

  • Try hip strengthening techniques, including workouts like side lying leg raises
  • Consider strengthening your quads.
  • Begin stretching before your training for optimal function of your joints and muscles.
  • Boost your speed and hill work slowly.

3. Plantar Fasciitis

Plantar Fascia is a ligament linking your toes to your heel bone. It helps support the arch found on your foot. Also, it keeps your joints and bones in position as you push yourself off the ground.

Once you strain or irritate your plantar fascia, it develops plantar fasciitis.


  • Sharp pain that may occur at the bottom of your mid-foot or heel
  • Pain that may elevate due to weight bearing exercises.
  • Pain that becomes more intense in the morning.


  • A sudden boost of your mileage.
  • Moreover, poor body position and movements
  • Flat foot and high arch foot
  • Also, tight Achilles tendon and calves
  • Weak muscles in the soles of your feet

Prevention of Plantar Fasciitis

  • Fit the correct pair of running shoes for your type of foot.
  • Prevent the repetitive stress that you do when you force yourself up and down your running trails.
  • You may start to invest in orthotics to support the arches of your feet.
  • Also, consider increasing your hill work, speed, and mileage gradually.
  • Start your runs by stretching your Achilles tendon and calves.


If you already developed some of the symptoms of these injuries, you may try to consider the preventive measures suggested above.

Also, you may take into account resting and avoid any activities that increase the pain and discomfort brought by these injuries.

Thus, take note that these injuries may differ from one person to another, especially on the severity. If you think that the symptoms worsen over time, seek the help of a doctor for proper treatment.



By Emily Carter.

Author Bio

Emily Carter is an American competitive athlete who is always trying to push herself to the limit. She is also the founder of GoAheadRunner, where her associates blog contain articles to provide everything a runner needs, whether you are a seasoned pro or an absolute beginner. As a certified holistic life coach, Emily also has 3 years’ experience as a power running instructor and holds a degree in sport science.