Most common running injuries and how to avoid them

Running is the ideal option to reduce obesity, regulate blood sugar levels and enhance cardiovascular performance. It is a highly effective activity to bring a change in your life. But it’s not risk-free as you have imagined. From a study, it is found that 60 to 65% of runners get injured while engaging in the act of jogging. Most of the time injuries are risk-free but constrains your running for a few days. They are not hazarded of runner’s life. The major reason behind all those injuries is the ignorance of the cause of injuries. In this article, you will explore more regarding running injuries and how to avoid them. 

Some of the common running injuries are listed as follows. 

  • Runner’s knee, or patellofemoral syndrome
  • Achilles tendinitis
  • IT band syndrome
  • Shin splints 
  • Hamstring injury
  • Plantar fasciitis
  • Stress fractures
  • Ankle sprain

Other minor injuries of running are ingrown toenails, bursitis, meniscal tear, anterior compartment syndrome, calf strain, etc.

The best way to avoid all those injuries is by developing an idea about how to prevent them. The effective way to reduce running injuries is listed as follows. 

Avoid Overdoing it:

Over-training can be the cause of injury. In the name of training your muscle or taming your body, do not overdo in your training session. Over-training can cause injuries ad reduces the number of consecutive running days. It is better to adjust the intensity of the run. It will prevent you from minimizing the injury. 

Listen To Your Body: 

Pain is one of the warning signs. When your body tries to communicate, try listening to it to avoid trauma. If any movement makes you uncomfortable or makes you feel some pain, it is better to cease such activity immediately. It will help you avoid having an injury. 

Where do you run?

When it comes to running, choose a flat and level surface. Such surfaces have the potential to absorb shock on the ground. On an uneven surface, it is concentrated on your legs. Even concrete floors are not highly suggested for running. Since it’s much harder than asphalt, it fails to provide cushioning for joints. 


In general, over-striding is landing on your heel when the foot is stretched beyond the body’s center. A common myth among runners is, longer strides are the effective way of enhancing speed. But over-striding always paves a way to waste energy and cause unnatural pressure on the foot. So taking over-striding as a serious issue can help you avoid injuries. 

Right pair of shoes:

It is the most significant thing everyone should concentrate on. The ideal shoes offer sufficient support to your feet. Make sure it fits appropriately to your feet and offers necessary support. With the advent of technology, you can buy them from the online shopping market. Explore the wide range of options you have and rely on the one which suits you the best.

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