Prevent Common Running Injuries

The most common running injuries are caused by repetitive movements and stresses on the joints and tendons. Here are 11 ways to prevent them — and treat them if they do occur

- Vera Tweed

Running is a great way to fight stress, stay in shape and, if you’re so inclined, flex your competitive spirit in races. But injuries can be a problem.

During the course of a year, 32 percent of long-distance runners and 52 percent of marathon runners experience an injury, according to research published in the journal American Family Physician. Novices are twice as likely to get injured.

“Because a runner is pounding the pavement for so long, it’s often just mechanical strain,” says Alan Shih, DPM, director of podiatry at Head to Toe Healthcare in Tucson. In fact, most injuries stem from overuse. Here are some ways to prevent such injuries.

1. Increase mileage by no more than 10 percent per week. Your body grows stronger by being stressed in small increments, but starts to break down if it’s stressed too much. Going above 10 percent can tip it into breakdown mode.

2. Focus on one goal. At any given time, aim to increase speed or distance, but not both. Focusing on only one will be more effective and is less likely to cause injury.