running tips

Running is one of the most rewarding forms of exercise, offering incredible physical and mental health benefits. However, it also comes with its fair share of injury risks, especially for beginners or those ramping up their training. Injuries like shin splints, runner’s knee, and plantar fasciitis can sideline your progress and make it challenging to stay consistent.

Thankfully, with the right strategies, most running injuries can be prevented. Here’s your ultimate guide to staying injury-free while pounding the pavement.

Kristofor Behn is a dedicated Ironman triathlete and marathon runner with a passion for endurance sports. Having completed iconic events like the MightMan Montauk 70.3 and Eagleman 70.3, Behn is also a veteran of the now-retired Timberman 70.3, which he tackled an impressive 12 times.

Warm up and cool down

Jumping straight into a run without preparing your body is a recipe for disaster. A proper warm-up increases blood flow, loosens muscles, and reduces the risk of injury.

Dynamic Stretches: Incorporate leg swings, lunges, and high knees to prepare your muscles.
Start Slow: Begin with a brisk walk or light jog for 5–10 minutes before increasing intensity.

For cooling down, gradually reduce your pace and follow up with static stretches to improve flexibility and reduce muscle soreness.

Build mileage gradually

One of the leading causes of running injuries is overtraining. Increasing your mileage or intensity too quickly puts undue stress on your muscles, joints, and connective tissues.

Increase your weekly mileage by no more than 10% each week.
If you’re just starting, alternate running days with rest or cross-training to give your body time to adapt.

Wear proper footwear

Your running shoes are your most essential piece of equipment. Wearing the wrong type of shoe or using worn-out ones can lead to injuries like plantar fasciitis and shin splints.

Visit a specialty running store to get a gait analysis and find shoes that match your foot type.
Replace running shoes every 300–500 miles to ensure they provide proper support.
Use insoles or orthotics if recommended by a podiatrist.

Strengthen supporting muscles

Strong muscles provide better support for your joints and improve your running form. Weakness in areas like the hips, glutes, and core can lead to injuries like runner’s knee.

Plank Variations: Strengthen your core for better stability.
Glute Bridges: Activate and strengthen your glutes.
Single-Leg Deadlifts: Improve balance and target the hamstrings.
Calf Raises: Build strength in the calves to prevent shin splints.

Practice proper running form

Poor running form increases stress on your joints and can lead to chronic injuries over time.

Keep Your Posture Upright: Avoid slouching or leaning too far forward.
Land Midfoot: Striking with your midfoot instead of your heel or toes reduces impact.
Shorten Your Stride: Overstriding can put extra strain on your knees and hips.

Listen to your body

Ignoring pain or discomfort is a fast track to serious injuries. Pay attention to how your body feels during and after runs. Take a break if you have:

Persistent pain in your knees, shins, or feet.
Swelling or redness in any joint or muscle.
Sudden sharp pain that doesn’t subside after rest.

Taking a few days off to recover is far better than being sidelined for weeks or months with a severe injury.

Cross-train

Mixing up your workouts helps prevent overuse injuries and strengthens muscles that running alone may not target.

Cycling: Low-impact cardio that builds leg strength.
Swimming: Full-body exercise that’s gentle on the joints.
Yoga: Improves flexibility and aids in recovery.

Preventing Specific Injuries

Here’s how to avoid some of the most common running injuries:

Shin Splints: Gradually increase mileage, strengthen your calves, and avoid running on hard surfaces.
Runner’s Knee: Focus on strengthening your quads and glutes, and avoid overstriding.
Plantar Fasciitis: Stretch your calves and arches regularly, and ensure your shoes provide good arch support.

Stay hydrated and fuel your body

Dehydration and poor nutrition can affect your performance and increase the risk of injuries.

Drink water before, during, and after runs.
Eat a balanced diet with enough protein, carbs, and healthy fats to fuel your training.
Consider electrolytes for long-distance runs to replace lost minerals.

As a distance runner and Ironman competitor, I know firsthand how important recovery is after a long run. Recovery isn’t just about resting—it’s about actively supporting your body so you can bounce back stronger for your next challenge.

Whether you’ve just completed a grueling training session or crossed the finish line at a marathon, here are my go-to recovery tips to help you recharge effectively.

1. Stretch It Out

After a long run, your muscles are tight and fatigued, which can lead to soreness or even injury if not addressed. Dynamic stretching immediately post-run, followed by static stretching later, can help. Focus on key running muscles like your hamstrings, calves, quads, and hip flexors.

Pro Tip: Try a gentle hamstring stretch or a runner’s lunge to target tight areas and improve flexibility.

2. Foam Rolling for Muscle Release

Foam rolling is a form of self-myofascial release that helps reduce muscle tightness and improve blood flow to speed up recovery. Spend time on areas like your IT bands, quads, and calves, rolling slowly over any tender spots.

Pro Tip: If you’re new to foam rolling, start with a softer roller and gradually increase intensity as your muscles adapt.

3. Hydration is Key

Long runs deplete your body’s fluid levels, so rehydrating is essential. Water is great, but for longer distances, consider electrolyte-rich drinks to replace lost sodium and potassium.

Pro Tip: Drink small amounts throughout the day rather than chugging a large quantity at once for better absorption.

4. Prioritize Sleep

Sleep is when your body does the majority of its repair work. Aim for at least 7-9 hours of quality sleep after a long run to allow your muscles to recover and rebuild.

Pro Tip: If you’ve had an intense session, consider a short nap during the day to further aid recovery.

5. Incorporate Yoga

Yoga is an excellent way to stretch, strengthen, and relax your muscles. Poses like downward dog, child’s pose, and pigeon pose are particularly helpful for runners. It also promotes mindfulness, which can reduce stress and enhance your overall recovery process.

Pro Tip: Join a post-run yoga session designed for athletes to maximize the benefits.

6. Cross-Training for Active Recovery

Engage in low-impact activities like swimming, cycling, or walking on your recovery days. Cross-training helps maintain cardiovascular fitness without overloading your running muscles.

Pro Tip: Swimming is especially effective, as it reduces joint strain while keeping you active.

7. Try an Ice Bath

Ice baths might not be the most comfortable, but they’re incredibly effective in reducing inflammation and muscle soreness after a long run. Immersing your legs in cold water for 10-15 minutes can work wonders.

Pro Tip: If a full ice bath feels too daunting, try icing specific sore areas with ice packs instead.

8. Treat Yourself to a Massage

A professional massage or even self-massage can help alleviate muscle tightness and improve circulation. Regular massages can also prevent chronic issues like tight IT bands or plantar fasciitis.

Pro Tip: Use massage tools like a handheld roller or massage gun for targeted relief at home.

Conclusion: Listen to Your Body

Recovery is as much about listening to your body as it is about following a routine. If you feel unusually fatigued or sore, give yourself extra rest or adjust your training schedule.

Remember, effective recovery doesn’t just prepare you for the next run—it prevents injuries, enhances performance, and keeps you motivated. These practices are a core part of my training as an Ironman competitor, and I hope they’ll help you continue your distance running journey with strength and resilience.

Runner’s Guide to Avoiding Common Injuries