Preventing Running Injuries

As podiatrists we see a lot of running injuries. With careful consideration and attention most of these injuries are entirely preventable. Whether you’re a seasoned runner or a beginner we’ve put together some simple steps to follow to make sure you’re running happy and healthy year round.


  1. Pay Attention to Your Body - it may seem simple but some of us are hardwired to “push through the pain” something your doctor will tell you is a big no-no. If you wake up feeling awful, don’t be too harsh on yourself, it’s ok to take a day off and recover.

  2. Balance Your Muscles - make sure to have core strength training included in your workout regimen. By strengthening the core and hip muscle you are helping your leg muscles by putting less work on them.

  3. Switch Up Your Runs - always try to run on different surfaces. This activates different muscle groups, so try to get on a track as well as a trail as often as you can. This will also help decrease the likelihood of repetitive stress injuries.

  4. Build Up Slowly - when training it’s important not to push yourself too fast in order to avoid injuries. A good rule is to try to increase distance by no more than 10% per week, your muscle and joints will thank you.

  5. Shorten Your Stride - we see plenty of running injuries caused by over reach in a runner's stride. Make sure your foot is falling almost directly below you, not far out in front.

  6. Cross Train - cross training with a bicycle, elliptical or swimming will give your joints a much needed break as well as helping to strengthen other muscles that running doesn’t.

  7. Wear The Right Shoe and Change It Often - most runners are in the wrong size shoe. Go to a professional running store and get a fitting, make sure to go in the afternoon when the feet are most swollen. Shoes should be worn for 400 - 500 miles, typically 4 - 6 months for most runners.

If you or a loved one is having difficulty running due to foot or ankle pain please call your local Ankle & Foot Associates location so we can help get you back on your feet and going strong!

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