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How to Help Prevent Running Injuries

MAR. 23, 2023
Running provides many health benefits, but it can be tough on your body, too. Learn more about what you can do to help prevent running injuries.
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People run to improve their physical and mental well-being. Yet, you may risk harm if you don’t know how to prevent running injuries. While nothing is guaranteed, these tips and injury prevention exercises can help.

Why do I keep getting injured while running?

Constantly finding yourself injured after your run can be frustrating. There are many factors that can lead to discomfort you may not be aware of. Running with improper form can result in possible injury, among other things.

Common causes of running injuries

Some of the most common causes of running injuries can be preventable.

An effective pre-run warm-up, adequate rest and recovery, and high-performance running gear are all critical, according to Hana Jafar, an ASICS FrontRunner member and medical doctor.

10 ways to help prevent running injuries

As with any sport, there are physical risks no matter what you do. However, you may be able to lower these risks with the following tips on how to run without discomfort.

“Train responsibly and listen to your body. Take some [time to rest]. Rest is just as important [as] training and is sometimes [even] more important,” said Sandy Sysmans, an ASICS FrontRunner member and nutrition coach. “Investing in good shoes is so important! Along with good nutrition so you stay in good shape without inflammation.”


1. Don’t run with any pre-existing injuries

Running may irritate existing injuries and make them worse. What starts as a minor issue can become a major injury if you try to run through the pain. Pay attention to what your body is saying and consider a medical evaluation when necessary. You can then adjust your training and equipment to accommodate any ongoing health problems.

2. Select the proper running surface

What’s under your feet matters just as much as what you wear. For many runners, performing on pavement is the norm, but it's hard and unforgiving. Varying where you run may help to reduce some of the strain on your body, as well as break the repetitiveness. Consider these options:

3. Wear running shoes that match your running style

Running shoes support your feet and help to cushion surface impact. The right shoes for your body and running style can further minimize risks. Protective features to consider include:

Select shoes that fit how you run and where you train. Are you interested in long runs? Consider:

Do you prefer running at a faster pace within a shorter distance? Take a look at:

Enjoy running mountain trails and getting off the beaten track? Consider:

4. Make improvements to your running form

Making even small adjustments to your running form can help improve your performance and reduce the chances of discomfort. You can read about better form and try to fix poor habits, but working with a professional coach is often the most productive option if it’s within your budget.

5. Stretch before and after every run

Runners should always make time to warm-up their muscles before a run and cool them down afterwards. Perhaps the best way to do this is with running stretches. Introducing simple habits can be key to running without injury and improving your overall performance.

6. Work on strengthening your legs and body

Invest time in injury prevention exercises. When your body is strong and healthy, your foot landings are more secure and push-offs more powerful. You will get more out of your run and help reduce the risk of running injuries.

Injury prevention exercises for runners

Strengthening your feet, legs, hips and core will provide you with a solid foundation that can minimize the risk of injury.

7. Add variety to your running sessions

Add variety to your regimen with a training plan that combines long and short runs, interval training and pace running. This can help you progress faster and could also help you limit potential discomfort that may come with repeating the same workouts. The ASICS Runkeeper app makes tracking your progress easy and convenient.

8. Invest in supportive training gear

Compression socks, tights and shorts support your muscles to help reduce load. This can help improve your level of comfort during your workout.

9. Avoid overexerting and overtraining

Don’t let your enthusiasm push you too far. Create a training plan that builds your strength and endurance within reason. When you feel exhausted, your body is telling you to slow down. Injuries may result from exhaustion, so avoid pushing yourself when your energy levels get low.

Can I run every day and not get injured?

Beginners who run every day may be more injury-prone. While you may be eager to adopt a daily routine, it’s better to start modestly. You can run every day, but you’ll want to build up to it first.

10. Be cautious of running in poor weather

It's easy to slip or turn an ankle in the rain and ice. If you regularly run in bad weather, look for shoes with an outsole designed for traction. Alternatively, you could find an indoor track or treadmill.