Whether you’re training for your first 5K, preparing for a marathon, or simply enjoy running to
stay active, preventing injuries is key to maintaining consistency and reaching your goals. At
Integrative PT and Wellness, we work with runners of all experience levels to help them stay
healthy, recover faster, and perform at their best.
Common Running Injuries
Running is a repetitive activity that places stress on muscles, tendons, and joints. While for most
people, the benefits of running far outpace (pun intended) the risks, there are times that injuries
will occur. Most of the time, these are associated with overuse and/or poor recovery. Some of the
most common injuries we see include:
• Runner’s knee (patellofemoral pain syndrome)
• Achilles tendinitis
• Plantar fasciitis
• Shin splints
• IT band syndrome
• Stress fractures
Many of these injuries develop gradually and can often be prevented with the right habits.
Top Tips to Prevent Running Injuries
1. Warm Up Before Every Run
Start with 5–10 minutes of dynamic movements such as leg swings, walking lunges, high knees,
heel and toe walks, or light jogging. A proper warm-up prepares your muscles and joints for
activity and reduces injury risk.
2. Increase Mileage Gradually
Avoid making large jumps in your weekly mileage. Guidelines to remember are to increase your
total weekly distance by no more than 10% each week (potentially 20% if your running volume
is low) and to avoid increasing distance in a single session by no more than 10% compared to
your past 30-day high (1).
3. Adjust Your Cadence
Your running cadence is the number of steps taken per minute when running. Studies have
shown that increasing your frequency to as high as 180 steps per minute while maintaining your
same running speed can improve your running economy (2). If this seems like a large increase
from what you are currently doing, that’s okay. Research has also shown that increasing your
cadence by 10% can reduce stress on your hip and knee and can aide with reducing symptoms of
patellofemoral pain syndrome (3).
4. Strength Train Regularly
Strong hips, glutes, core, and leg muscles improve running mechanics and reduce stress on your
knees and ankles. Incorporating strength training 2–3 times per week can significantly decrease
injury risk. These sessions do not have to be long, but should include use of heavy loads and
single-leg training (i.e., elevated split squats, step ups, single-leg RDLs, single-leg calf raises)
5. Wear the Right Running Shoes
Running shoes should fit properly and match your running style. There is no perfect running
shoe for everyone, and despite a lot of what you read, there is no perfect system for determining
what the most appropriate shoe is for someone to run in (4). Oftentimes in the clinic, we may
utilize certain criteria as a starting point for potential choice of shoes, but some trial and error is
usually in order.
6. Listen to Your Body
It’s normal to experience muscle soreness after a challenging workout, but persistent pain is not
something to ignore. Continuing to run through pain can turn a minor issue into a more serious
injury.
7. Prioritize Recovery
Recovery is just as important as training. Make time for:
• Rest days
• Quality sleep
• Proper hydration
• Good nutrition
• Gentle stretching or foam rolling after runs
Your body becomes stronger during recovery, not just during training.
When Should You See a Physical Therapist?
If you’re experiencing pain that:
• Lasts more than a few days
• Changes your running form
• Worsens during or after your runs
• Keeps returning despite rest
A physical therapist can identify the underlying cause before it becomes a more serious problem.
How Physical Therapy Can Help
At Integrative PT and Wellness, we don’t just treat injuries—we help prevent them. During your
visit, we can:
• Evaluate your strength, flexibility, and mobility
• Assess your running mechanics
• Identify muscle imbalances
• Develop a personalized strengthening and mobility program
• Create a safe return-to-running plan after injury
Keep Running Pain-Free
Running should be enjoyable, not painful. Taking a proactive approach with proper training,
recovery, and injury prevention strategies can help you stay on the road, trail, or track for years
to come.
If you’re experiencing aches, pains, or want to optimize your performance, schedule a Free
Consultation at any of our clinics. We’re here to help you run stronger, move better, and reach
your goals safely.
References:
1. Schuster Brandt Frandsen J, Hulme A, Parner ET, Møller M, Lindman I, Abrahamson J, Sjørup
Simonsen N, Sandell Jacobsen J, Ramskov D, Skejø S, Malisoux L, Bertelsen ML, Nielsen RO. How much
running is too much? Identifying high-risk running sessions in a 5200-person cohort study. Br J
Sports Med. 2025 Aug 26;59(17):1203-1210. doi: 10.1136/bjsports-2024-109380. PMID: 40623829;
PMCID: PMC12421110.
2. Quinn TJ, Dempsey SL, LaRoche DP, Mackenzie AM, Cook SB. Step Frequency Training Improves
Running Economy in Well-Trained Female Runners. J Strength Cond Res. 2021 Sep 1;35(9):2511-
2517. doi: 10.1519/JSC.0000000000003206. PMID: 31306391.
3. Bramah C, Preece SJ, Gill N, Herrington L. A 10% Increase in Step Rate Improves Running Kinematics
and Clinical Outcomes in Runners With Patellofemoral Pain at 4 Weeks and 3 Months. Am J Sports
Med. 2019 Dec;47(14):3406-3413. doi: 10.1177/0363546519879693. Epub 2019 Oct 28. PMID:
31657964; PMCID: PMC6883353.
4. Agresta C, Giacomazzi C, Harrast M, Zendler J. Running Injury Paradigms and Their Influence on
Footwear Design Features and Runner Assessment Methods: A Focused Review to Advance
Evidence-Based Practice for Running Medicine Clinicians. Front Sports Act Living. 2022 Mar
9;4:815675. doi: 10.3389/fspor.2022.815675. PMID: 35356094; PMCID: PMC8959543