What You Can Do to Prevent Running Injuries : Advice and Exercises

runnersworld.com · Feb 26, 2026 · Collected from GDELT

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Research shows that nearly half of all recreational runners get injuries, with many of those occurring in the Achilles tendon or calf. Other research pinpoints the knee, ankle, lower leg, and foot/toes as common spots runners experience aches, pains, and injuries.Many factors can contribute to your risk of injuries, including the way you run, the shoes you wear, big jumps in mileage, and more. The good news: There are proven strategies on what you can do to prevent running injuries before they sideline you. The caveat is that injury and injury prevention is multifaceted, so figuring out what will work for you may take time and some dedication. “A combination of things—for example, an anatomical issue plus a training error and the wrong shoes—can add up to injury,” says Joseph Hamill, Ph.D. in biomechanics and professor at the University of Massachusetts, Amherst. Every runner is a puzzle, with a different anatomy and injury history, says Anthony Luke, M.D., M.P.H., director of the Human Performance Center at the University of California, San Francisco, “which is why injury prevention is so challenging,” he says. Most experts agree that to unlock a lower risk of injury, you need three keys: a strong body, good form, and the right shoe—and then a combination of those keys. So here, we take a closer look at each, offering exercises, form tweaks, and shoe advice that all runners can use to lessen their chance of injury and enjoy a long, happy, ice-pack-free running experience. Add Strength to Your Weekly ScheduleIn the battle against injury, a runner’s best armor is a strong body. Strong muscles, ligaments, and tendons guard against impact, improve form, and lead to a consistent gait. “If muscles are weak, one footfall will not be like the rest,” says Reed Ferber, Ph.D., director of the Running Injury Clinic at the University of Calgary. “How your knee turns in, how your hip drops, how your foot pronates changes with each step. But with strength, these movements are the same each time, so your mind and body know what to expect.”When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. The glutes and core contract to steady the pelvis and leg. The foot and ankle muscles are activated, providing a solid foundation to land upon. But if one stabilizer isn’t strong enough or isn’t recruited, other muscles get overworked, and the entire chain of movement is disrupted, says Eric Orton, a running coach featured in Born to Run, creator B2R Training System, and author of The Cool Impossible.Most runners lack strength in at least one muscle group, as well as in their neuromuscular pathways, the lines of communication between brain and body, says Jay Dicharry, M.P.T., author of Anatomy for Runners. Strong pathways help muscles fire more efficiently and in quick succession, which enables you to run with greater control and stability. “Each step in running is like a different measure in a symphonic score, and the muscles used in running act like musicians in an orchestra, coordinating movement to make each measure shine. Any failure in this coordinated effort can affect the outcome,” explains John Vasudevan, M.D., associate professor of clinical physical medicine and rehabilitation at the University of Pennsylvania and codirector of the Penn Medicine Running and Endurance Sports Program. “The point of strengthening in running is to become fatigue resistant, so that form and coordination hold up from the first to last step of the run.”The Strength MovesHow to use this list: These exercises, adapted from Dicharry’s and Orton’s programs, as well as input from Runner’s World coach, Jess Movold, strengthen running’s key muscles and those neuromuscular pathways. You can do them as a full routine or insert them into your day two or three times a week. If possible, do the moves barefoot. Movold demonstrates each move below so you can master proper form. Do as many reps as listed below or the time prescribed. Donkey Kick With Yoga BlockWall PressSingle-Leg Balance on ForefootEccentric Heel DropClam ShellsStability Ball BridgeStability Ball Knee TuckSingle-Leg Balance and SquatIncorporate PlyometricsJumping exercises increase elasticity—the springs that give running a light, bouncy feel. But they can also teach you how to minimize your impact on landing. If you’re not currently strength training, master bodyweight moves without jumps first. Then, add these plyometric exercises after performing the other moves (listed above) in this program. Start with very low reps when you’re just starting with these plyometric moves, Vasudevan says, and then gradually work up to the number of reps listed below over four to six weeks.Squat Jump Lateral JumpsLunge JumpsBroad JumpWork on MobilityThe natural stress-recovery cycle of training can cause muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury. Breaking down these adhesions increases what’s known as tissue mobility, which allows muscles to properly contract and lengthen. These exercises increase mobility in notorious problem areas for runners. Focus on keeping these slow and steady (not bouncing into a stretch). Practice them after a run when your muscles are already warm. Vasudevan suggests doing them once or twice a day for four to six weeks. Kneeling Hip-Flexor StretchFoot MassageCalf SmashQuad RollGlute RollFocus on FormIf you want to stir up debate in your running group, bring up form. Proponents of minimalist-style running and other methods believe that just as there is a correct way to swim or swing a tennis racket, there is a right technique for running. Other experts say the way we run is individual, and messing with it invites injury. But there is some common ground: Both camps agree that certain components of form, such as good posture and stride, can help prevent injuries. The gait cycle and when things can go wrongPRELANDING: Just before the foot strikes, the brain sends a signal to the muscles to prepare for impact. The muscles contract so they can stabilize the joints. If this line of communication is weak or slow, the muscles won’t get this heads-up.IMPACT: Some studies connect the impact forces of this touchdown phase to stress fractures and other injuries. And while midfoot- and forefoot-strikes minimize forces, experts agree that the greater hazard is overstriding—when the foot lands well ahead of the knee.MIDSTANCE: The foot is moving through pronation, and forces are at their peak, which makes this phase the most potentially injurious. Loads as high as 2.5 times your body weight pushing down on unstable hip, knee, ankle, and foot joints can wear down muscle, tissue, and bone.TOE-OFF: The hip goes into maximal extension—if hip flexors are tight, you’re more apt to excessively arching your back.Tips to hit your strideWhile the debate on whether you should change your running form continues, there are a few things you can think about as you hit your stride:1. Run with good posture2. Swing arms efficiently 3. Land lightly4. Lead with your hips 5. Evaluate your cadence6. Engage your glutes7. Avoid overstridingOther questions about running form:Should you try to change your foot strike?Some experts believe that landing on your mid- or forefoot, rather than your heel, greatly reduces injury risk, and some data supports that. Others believe there’s a strong chance you’ll trade one injury for another because landing on the forefoot increases impact forces on the calf and Achilles tendon. Further complicating the matter: Studies show that it’s difficult to know how you’re striking the ground (you think you’re midfoot- or forefoot-striking but you’re actually heel-striking, and vice versa). This is a reason some experts say it’s more productive to focus on not overstriding, which is easier to determine on your own. The bottom line: If you’re running injury-free, most experts say don’t bother changing. But if you’re chronically injured, footstrike is another tool that could aid treatment and prevention. If you decide to try it, the transition must be gradual (Orton has runners start with just 10 minutes of forefoot landing) and accompanied by plenty of foot, ankle, and calf strengthening.Can strength training fix faulty form?Strength training can improve your form (makes it more stable, corrects imbalances), but it can’t resolve faulty biomechanics. If you have knock knees, for example, you will need to train your body to run differently through a process called gait retraining, says Irene Davis, Ph.D., P.T., professor in the School of Physical Therapy & Rehab Sciences at the University of South Floria.In two studies, Davis gave runners visual and verbal cues to gradually retrain their movement patterns. The runners were able to correct their flawed form and maintain the new improved mechanics after just eight training sessions. Davis advises seeking out a physical therapist with gait-retraining experience instead of attempting it on your own. Without proper feedback, it’s difficult to know if you’re making the right corrections, she says.Find the Right ShoesWe asked experts to share their take on finding the right shoes for you and why that’s so important.Can a shoe help prevent injury?Yes, shoes can reduce injury risk because they can alter your form and how the repetitive forces of running are applied to your body. For example, research shows that the firmness of shoe cushioning can influence the stiffness of your legs (i.e., amount of bend at the ankle, knee, and hip), which affects how forces impact your muscles, bones, and joints. If you’re in a shoe that applies forces in a way that your body can manage and is a good match for your training (road or trail, for instance), the shoe can help reduce injury risk.Try rotating among a few pairs: A trainer for long runs, grippy shoes for trails, flats for speed work, and minimal shoes for form drills. The variety mixes up how force