🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 143 (from laksa078)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa143.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://health.clevelandclinic.org/how-to-prevent-running-injuries-6-expert-tips\')), getAhrefsUnparsedNoserviceFromURL(\'https://health.clevelandclinic.org/how-to-prevent-running-injuries-6-expert-tips\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/health.clevelandclinic.org\/how-to-prevent-running-injuries-6-expert-tips","crawl_time":1776726945,"first_indexed_time":1607688564,"http_code":200,"src_unparsed":"org,clevelandclinic!health,\/how-to-prevent-running-injuries-6-expert-tips s443","src_root_hash":"9889140825964526943","history_drop_reason":null,"meta_title":"6 Expert Tips to Prevent Running Injuries","meta_descriptions":["Before you lace up your running shoes and hit the pavement, check out these six strategies that can help you stay off the injured list."],"attrs_boilerpipe_text":"If you’re a runner, you know that hitting the pavement\ncan take a heavy toll on your body\n. From\nrunner’s knee\nto\nshin splints\n, an injury can sabotage your training or worse — it can take you out during the first leg of a competition for which you’ve spent months training.\nBut you can help stack the odds in your favor. Whether you’re\na beginner\nor a pro, here are six things you can do to help minimize your chances of getting hurt.\n1. Wear proper footwear\nBefore you even hit the pavement or track, boost your confidence with the right\nrunning shoes\n.\nYour foot should fit snug in the heel, with a little wiggle room around your toes, says exercise physiologist Christopher Travers, MS\n.\nTo guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go.\nBut it’s not enough to buy the right shoes. You also need to maintain them properly. “We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly,” Travers says.\n2. Flex your muscles\nOne of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine.\n“The more flexible your body is, the more range of motion you have and the less injury-prone you become,” Travers says.\nYoga is a great way to improve your\nflexibility\n. It can enhance your balance and flexibility, and leave you feeling calmer and more mentally focused.\n3. Hit the gym\nThe stronger your muscles are, the less likely they will break down.\nStrength training\ncan help you increase muscle tone, strength, endurance and bone density.\nLift when your schedule can accommodate it. Ideally, you can work with weights at the gym or at home one day and run the next day.\n4. Listen to your body\nNo one knows your body better than you do. If you’re feeling sluggish or run down, it’s best to skip\ntraining\nthat day. Or you may need to reduce the time or distance you were originally planning to run.\nRest is also critical. Take time off from running each week to help avoid injuries and fatigue that can occur when you push too hard.\n5. Build strength and endurance gradually\nAlways take it slow\nwhen you’re starting out\n. If you’re training for a 5K, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over the course of several weeks.\nAnother important tip: Never increase distance and intensity during the same week.\n6. Talk to your doctor\nFinally, before you start your training, check in with your doctor. “They may have some injury prevention suggestions and can address any possible limitations you might have,” Travers says.\nImplementing these tips can help make you a stronger runner and empower you to achieve your goals, no matter how ambitious they are.","attrs_markdown":"Locations:\n\n[Abu Dhabi](https:\/\/www.clevelandclinicabudhabi.ae\/)\\|[Canada](https:\/\/my.clevelandclinic.org\/canada)\\|[Florida](https:\/\/my.clevelandclinic.org\/florida)\\|[London](https:\/\/clevelandcliniclondon.uk\/)\\|[Nevada](https:\/\/my.clevelandclinic.org\/locations\/nevada)\\|[Ohio](https:\/\/my.clevelandclinic.org\/)\\|\n\n![Gray gradient](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/gray-gradient-left-16.59910877.svg?w=32&q=75)![Gray gradient](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/gray-gradient-right-32.dd7ce4e5.svg?w=64&q=75)\n\n- [Health Essentials](https:\/\/health.clevelandclinic.org\/)\n- [Health Library](https:\/\/my.clevelandclinic.org\/health)\n- [Find a Provider](https:\/\/my.clevelandclinic.org\/providers)\n- [Make an Appointment](https:\/\/my.clevelandclinic.org\/patients\/information\/access)\n- [News](https:\/\/newsroom.clevelandclinic.org\/)\n- [Careers](https:\/\/jobs.clevelandclinic.org\/)\n- [Contact Us](https:\/\/health.clevelandclinic.org\/contact-us)\n\n[![Cleveland Clinic logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/logo-ccf.1e52a22b.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)[![Cleveland Clinic icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/CCFLogo.000428c6.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)\n\n[![Health Essentials logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/HealthEssentials.b811bb06.svg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/)\n\n![](https:\/\/zdbb.net\/l\/Dnl1wmWs8xCCpvWNCt9Egf\/?w=16&q=75)\n\n![Search Icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/search--green.d4218f47.svg?w=64&q=75)\n\nSearch\n\nAdvertisement\n\nAdvertisement\n\nOctober 30, 2020\/[Diet, Food & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness)\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n# 6 Expert Tips to Prevent Running Injuries\nTake steps to stay on track and off the sidelines\n\n![stretching before a run](https:\/\/assets.clevelandclinic.org\/transform\/LargeFeatureImage\/385f0346-a415-4cce-9319-bd091c82e547\/stretchBeforeRun-1200923064-770x553-1_jpg)\n\n**Image content:** This image is available to view online.\n\nView image online (https:\/\/assets.clevelandclinic.org\/transform\/385f0346-a415-4cce-9319-bd091c82e547\/stretchBeforeRun-1200923064-770x553-1\\_jpg)\n\nstretching before a run\n\nIf you’re a runner, you know that hitting the pavement [can take a heavy toll on your body](https:\/\/health.clevelandclinic.org\/is-running-bad-for-your-knees\/). From [runner’s knee](https:\/\/my.clevelandclinic.org\/health\/diseases\/17914-patellofemoral-pain-syndrome-pfps) to [shin splints](https:\/\/my.clevelandclinic.org\/health\/diseases\/17467-shin-splints), an injury can sabotage your training or worse — it can take you out during the first leg of a competition for which you’ve spent months training.\n\nAdvertisement\n\nCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https:\/\/health.clevelandclinic.org\/advertising)\n\nBut you can help stack the odds in your favor. Whether you’re [a beginner](https:\/\/health.clevelandclinic.org\/when-and-how-to-start-a-running-program\/) or a pro, here are six things you can do to help minimize your chances of getting hurt.\n\n## 1\\. Wear proper footwear\nBefore you even hit the pavement or track, boost your confidence with the right [running shoes](https:\/\/health.clevelandclinic.org\/how-to-pick-the-running-shoe-that-is-best-for-you\/).\n\nYour foot should fit snug in the heel, with a little wiggle room around your toes, says exercise physiologist Christopher Travers, MS*.* To guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go.\n\nBut it’s not enough to buy the right shoes. You also need to maintain them properly. “We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly,” Travers says.\n\n## 2\\. Flex your muscles\nOne of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine.\n\n> “The more flexible your body is, the more range of motion you have and the less injury-prone you become,” Travers says.\n\nYoga is a great way to improve your [flexibility](https:\/\/health.clevelandclinic.org\/5-best-workouts-make-flexible\/). It can enhance your balance and flexibility, and leave you feeling calmer and more mentally focused.\n\n## 3\\. Hit the gym\nThe stronger your muscles are, the less likely they will break down. [Strength training](https:\/\/health.clevelandclinic.org\/build-muscles-lose-weight-by-adding-strength-training-to-your-workout\/) can help you increase muscle tone, strength, endurance and bone density.\n\nLift when your schedule can accommodate it. Ideally, you can work with weights at the gym or at home one day and run the next day.\n\nAdvertisement\n\n## 4\\. Listen to your body\nNo one knows your body better than you do. If you’re feeling sluggish or run down, it’s best to skip [training](https:\/\/health.clevelandclinic.org\/how-to-train-for-a-marathon) that day. Or you may need to reduce the time or distance you were originally planning to run.\n\nRest is also critical. Take time off from running each week to help avoid injuries and fatigue that can occur when you push too hard.\n\n## 5\\. Build strength and endurance gradually\nAlways take it slow [when you’re starting out](https:\/\/health.clevelandclinic.org\/when-and-how-to-start-a-running-program\/). If you’re training for a 5K, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over the course of several weeks.\n\nAnother important tip: Never increase distance and intensity during the same week.\n\n## 6\\. Talk to your doctor\nFinally, before you start your training, check in with your doctor. “They may have some injury prevention suggestions and can address any possible limitations you might have,” Travers says.\n\nImplementing these tips can help make you a stronger runner and empower you to achieve your goals, no matter how ambitious they are.\n\nAdvertisement\n\n[![Cleveland Clinic logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/logo-ccf.1e52a22b.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)[![Cleveland Clinic icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/CCFLogo.000428c6.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)\n\n[![Health Essentials logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/HealthEssentials.b811bb06.svg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/)\n\n![Subscription icon](https:\/\/assets.clevelandclinic.org\/transform\/482db8cd-aa1e-45b5-a2a4-cf6aa5e5d2d4\/Health-Essentials?w=256&q=75)\n\n## Better health starts here\nSign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more.\n\n[Example email](https:\/\/assets.clevelandclinic.org\/transform\/2ff943a2-abb1-4a1c-8ede-f8848703e789\/HealthEssentials-SampleEmail-2026)[Sign up](https:\/\/my.clevelandclinic.org\/health-essentials-sign-up)\n\n[Sign up](https:\/\/my.clevelandclinic.org\/health-essentials-sign-up)[Example email](https:\/\/assets.clevelandclinic.org\/transform\/2ff943a2-abb1-4a1c-8ede-f8848703e789\/HealthEssentials-SampleEmail-2026)\n\nLearn more about our [editorial process](https:\/\/my.clevelandclinic.org\/about\/website\/editorial-policy).\n\nHealth Library\n\nLeg Muscles\n\n[Overview](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#overview)\n\n[Function](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#function)\n\n[Anatomy](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#anatomy)\n\n[Conditions and Disorders](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#conditions-and-disorders)\n\n[Care](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#care)\n\nHealth Library\n\nLeg Muscles\n\n[Overview](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#overview)\n\n[Function](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#function)\n\n[Anatomy](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#anatomy)\n\n[Conditions and Disorders](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#conditions-and-disorders)\n\n[Care](https:\/\/my.clevelandclinic.org\/health\/body\/22220-leg-muscles#care)\n\nAdvertisement\n\n## Related Articles\n[![Two people jogging outside on a paved path](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/3d331791-e4a5-4ec7-906a-e56773ad7b7d\/couple-jogging-1440409323?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/jogging)\n\nMarch 27, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Hit the Ground Running With These Jogging Benefits](https:\/\/health.clevelandclinic.org\/jogging)\nhttps:\/\/health.clevelandclinic.org\/jogging\n\nJogging can improve your endurance, boost your mood and burn more calories than some other aerobic exercises\n\n[![Person running fast on outdoor track](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/2de0d685-cf1d-48f3-98ea-6a0ac2c9ce65\/running-faster-2193375373?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/how-to-become-a-faster-runner)\n\nMarch 20, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [How To Become a Faster Runner](https:\/\/health.clevelandclinic.org\/how-to-become-a-faster-runner)\nhttps:\/\/health.clevelandclinic.org\/how-to-become-a-faster-runner\n\nImprove your speed with interval training, strength training and consistent, healthy habits\n\n[![Marathon runner and their snacks on day of marathon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/ca6ab00a-fccf-4e2e-970d-bbbb5100d506\/marathon-runner-eat-2228040441?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/what-to-eat-when-youre-training-for-a-marathon)\n\nJanuary 19, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [What To Eat During Marathon Training](https:\/\/health.clevelandclinic.org\/what-to-eat-when-youre-training-for-a-marathon)\nhttps:\/\/health.clevelandclinic.org\/what-to-eat-when-youre-training-for-a-marathon\n\nYour diet in the weeks, days and hours ahead of your race can power you to the finish line\n\n[![Man jogging\/running on concrete path in park](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/be4b9ecc-265a-4ab4-aeca-a106f075ce62\/jogging-2178549723?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/whats-joggers-nipple-and-how-can-you-avoid-it)\n\nFebruary 19, 2025\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Jogger’s Nipple: How To Avoid Nipple Chafing](https:\/\/health.clevelandclinic.org\/whats-joggers-nipple-and-how-can-you-avoid-it)\nhttps:\/\/health.clevelandclinic.org\/whats-joggers-nipple-and-how-can-you-avoid-it\n\nUsing precautions like bandages and lubricants can help you run away from this uncomfortable condition\n\n[![Person jogging in foggy park among big, green trees](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/874606ca-2e14-4b27-bbec-1411fdffa426\/jogger-121382796?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/slow-running)\n\nMay 2, 2024\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [What Is Slow Running and Does It Work?](https:\/\/health.clevelandclinic.org\/slow-running)\nhttps:\/\/health.clevelandclinic.org\/slow-running\n\nReducing your pace allows you to log more miles and train your body for the stress of running\n\n[![Adult running on treadmill to cushion their knees.](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/23a5fa2a-b01b-46f6-93ea-3dfb75e4a4ec\/adult-Running-Treadmill-1198031752_770x533_jpg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/is-running-bad-for-your-knees)\n\nNovember 6, 2023\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Is Running Bad for Your Knees?](https:\/\/health.clevelandclinic.org\/is-running-bad-for-your-knees)\nhttps:\/\/health.clevelandclinic.org\/is-running-bad-for-your-knees\n\nRunning doesn’t cause knee arthritis, but you can take steps to minimize cartilage damage\n\n[![Runners in marathon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/55a69d5d-9438-4b32-8eb1-555254f3a6da\/marathon-597826085-770x553_jpg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/how-to-train-for-a-marathon)\n\nAugust 10, 2023\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [The Long Run: How To Train for a Marathon](https:\/\/health.clevelandclinic.org\/how-to-train-for-a-marathon)\nhttps:\/\/health.clevelandclinic.org\/how-to-train-for-a-marathon\n\nMonths of preparation go into readying your body to run 26.2 miles\n\n[![black toenail from running](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/5df05999-16ca-4c7d-b2ca-7d63712ca036\/blackToenails-497274351-770x533-1_jpg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/how-to-prevent-and-treat-runners-toe)\n\nMay 24, 2023\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Damage Control: What To Know About Runner’s Toe](https:\/\/health.clevelandclinic.org\/how-to-prevent-and-treat-runners-toe)\nhttps:\/\/health.clevelandclinic.org\/how-to-prevent-and-treat-runners-toe\n\nA few precautions can keep your toenails from turning black and falling off\n\n## Trending Topics\n[![Person walking outdoors, looking at smartphone](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/c10f2c1c-3976-499f-b183-d6facbc668eb\/california-sober-1133287692?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/what-is-cali-sober)\n\n[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [What Does It Mean To Be ‘California Sober’?](https:\/\/health.clevelandclinic.org\/what-is-cali-sober)\nhttps:\/\/health.clevelandclinic.org\/what-is-cali-sober\n\nThis ‘harm reduction’ approach to sobriety involves subbing one substance for another — a method that isn’t backed by research\n\n[![Caregiver applying makeup to smiling teen](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/d46853f3-4bcf-483b-a969-21e217e1d467\/mom-and-teen-makeup-fun-2253970391?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know)\n\n[Children’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)\n\n### [Is It OK for Your Kid To Wear Makeup? 5 Things To Consider](https:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know)\nhttps:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know\n\nEducate your child about body image, expectations and skin care first\n\n[![Person in long-sleeve swimwear, scratching at their itchy wrist](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/f861debb-bad0-4b41-a55d-e23757918e2b\/chlorine-reaction-pool-1521871387?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/chlorine-rash)\n\n[Skin Care & Beauty](https:\/\/health.clevelandclinic.org\/health-conditions\/skin-care-beauty)\n\n### [Is That a Chlorine Rash? What Your Skin Is Telling You](https:\/\/health.clevelandclinic.org\/chlorine-rash)\nhttps:\/\/health.clevelandclinic.org\/chlorine-rash\n\nA true chlorine allergy is extremely rare — it’s far more likely that you have a damaged skin barrier\n\n## Health Categories To Explore\n[![Brain & Nervous System Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/a1fee7a1-b531-4bb5-83f8-2ace3380adeb\/icon-Brain-and-Nervous-System?w=128&q=75)](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)[Brain & Nervous System](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)\n\n[![Children's Health Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/03fb80e3-5678-49ca-bc45-2a9c89ce8b44\/icon-Childrens-Health?w=128&q=75)](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)[Children’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)\n\n[![Exercise & Fitness Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/9b53a14f-4ea0-42f6-bcd7-ad4296165115\/icon-Exercise-and-Fitness?w=128&q=75)](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n[![Heart Health Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/317a9fd3-ba2c-4be2-a62d-6c975f3e34bc\/icon-Heart-Health?w=128&q=75)](https:\/\/health.clevelandclinic.org\/health-conditions\/heart-health)[Heart Health](https:\/\/health.clevelandclinic.org\/health-conditions\/heart-health)\n\n[![Men's Health Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/6ed57815-f52e-414d-9365-8e9de2652dad\/icon-Mens-Health?w=128&q=75)](https:\/\/health.clevelandclinic.org\/living-healthy\/mens-health)[Men’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/mens-health)\n\n[![Mental Health 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All Rights Reserved.","attrs_readable_markdown":"If you’re a runner, you know that hitting the pavement [can take a heavy toll on your body](https:\/\/health.clevelandclinic.org\/is-running-bad-for-your-knees\/). From [runner’s knee](https:\/\/my.clevelandclinic.org\/health\/diseases\/17914-patellofemoral-pain-syndrome-pfps) to [shin splints](https:\/\/my.clevelandclinic.org\/health\/diseases\/17467-shin-splints), an injury can sabotage your training or worse — it can take you out during the first leg of a competition for which you’ve spent months training.\n\nBut you can help stack the odds in your favor. Whether you’re [a beginner](https:\/\/health.clevelandclinic.org\/when-and-how-to-start-a-running-program\/) or a pro, here are six things you can do to help minimize your chances of getting hurt.\n\n## 1\\. Wear proper footwear\nBefore you even hit the pavement or track, boost your confidence with the right [running shoes](https:\/\/health.clevelandclinic.org\/how-to-pick-the-running-shoe-that-is-best-for-you\/).\n\nYour foot should fit snug in the heel, with a little wiggle room around your toes, says exercise physiologist Christopher Travers, MS*.* To guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go.\n\nBut it’s not enough to buy the right shoes. You also need to maintain them properly. “We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly,” Travers says.\n\n## 2\\. Flex your muscles\nOne of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine.\n\n> “The more flexible your body is, the more range of motion you have and the less injury-prone you become,” Travers says.\n\nYoga is a great way to improve your [flexibility](https:\/\/health.clevelandclinic.org\/5-best-workouts-make-flexible\/). It can enhance your balance and flexibility, and leave you feeling calmer and more mentally focused.\n\n## 3\\. Hit the gym\nThe stronger your muscles are, the less likely they will break down. [Strength training](https:\/\/health.clevelandclinic.org\/build-muscles-lose-weight-by-adding-strength-training-to-your-workout\/) can help you increase muscle tone, strength, endurance and bone density.\n\nLift when your schedule can accommodate it. Ideally, you can work with weights at the gym or at home one day and run the next day.\n\n## 4\\. Listen to your body\nNo one knows your body better than you do. If you’re feeling sluggish or run down, it’s best to skip [training](https:\/\/health.clevelandclinic.org\/how-to-train-for-a-marathon) that day. Or you may need to reduce the time or distance you were originally planning to run.\n\nRest is also critical. Take time off from running each week to help avoid injuries and fatigue that can occur when you push too hard.\n\n## 5\\. Build strength and endurance gradually\nAlways take it slow [when you’re starting out](https:\/\/health.clevelandclinic.org\/when-and-how-to-start-a-running-program\/). If you’re training for a 5K, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over the course of several weeks.\n\nAnother important tip: Never increase distance and intensity during the same week.\n\n## 6\\. Talk to your doctor\nFinally, before you start your training, check in with your doctor. “They may have some injury prevention suggestions and can address any possible limitations you might have,” Travers says.\n\nImplementing these tips can help make you a stronger runner and empower you to achieve your goals, no matter how ambitious they are.","meta_canonical":null,"ml_categories_json":"{\"\/Sports\":885,\"\/Sports\/Individual_Sports\":855,\"\/Sports\/Individual_Sports\/Running_and_Walking\":846,\"\/Health\":833,\"\/Health\/Health_Conditions\":328,\"\/Health\/Health_Conditions\/Injury\":314}","ml_types_json":"{\"\/Article\":998,\"\/Article\/How_to\":730}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":"Cleveland Clinic","attrs_publish_time":0,"attrs_original_publish_time":1607688564,"attrs_is_republished":0,"attrs_nr_words":"1202","attrs_boilerpipe_nr_words":"508","body_ext_links_number":12,"body_int_links_number":91,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":1074,"download_ttfb_msec":1073,"download_size":38920}

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6 Expert Tips to Prevent Running Injuries

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Before you lace up your running shoes and hit the pavement, check out these six strategies that can help you stay off the injured list.

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If you’re a runner, you know that hitting the pavement can take a heavy toll on your body . From runner’s knee to shin splints , an injury can sabotage your training or worse — it can take you out during the first leg of a competition for which you’ve spent months training. But you can help stack the odds in your favor. Whether you’re a beginner or a pro, here are six things you can do to help minimize your chances of getting hurt. 1. Wear proper footwear Before you even hit the pavement or track, boost your confidence with the right running shoes . Your foot should fit snug in the heel, with a little wiggle room around your toes, says exercise physiologist Christopher Travers, MS . To guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go. But it’s not enough to buy the right shoes. You also need to maintain them properly. “We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly,” Travers says. 2. Flex your muscles One of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine. “The more flexible your body is, the more range of motion you have and the less injury-prone you become,” Travers says. Yoga is a great way to improve your flexibility . It can enhance your balance and flexibility, and leave you feeling calmer and more mentally focused. 3. Hit the gym The stronger your muscles are, the less likely they will break down. Strength training can help you increase muscle tone, strength, endurance and bone density. Lift when your schedule can accommodate it. Ideally, you can work with weights at the gym or at home one day and run the next day. 4. Listen to your body No one knows your body better than you do. If you’re feeling sluggish or run down, it’s best to skip training that day. Or you may need to reduce the time or distance you were originally planning to run. Rest is also critical. Take time off from running each week to help avoid injuries and fatigue that can occur when you push too hard. 5. Build strength and endurance gradually Always take it slow when you’re starting out . If you’re training for a 5K, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over the course of several weeks. Another important tip: Never increase distance and intensity during the same week. 6. Talk to your doctor Finally, before you start your training, check in with your doctor. “They may have some injury prevention suggestions and can address any possible limitations you might have,” Travers says. Implementing these tips can help make you a stronger runner and empower you to achieve your goals, no matter how ambitious they are.

Markdown

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View image online (https://assets.clevelandclinic.org/transform/385f0346-a415-4cce-9319-bd091c82e547/stretchBeforeRun-1200923064-770x553-1\_jpg) stretching before a run If you’re a runner, you know that hitting the pavement [can take a heavy toll on your body](https://health.clevelandclinic.org/is-running-bad-for-your-knees/). From [runner’s knee](https://my.clevelandclinic.org/health/diseases/17914-patellofemoral-pain-syndrome-pfps) to [shin splints](https://my.clevelandclinic.org/health/diseases/17467-shin-splints), an injury can sabotage your training or worse — it can take you out during the first leg of a competition for which you’ve spent months training. Advertisement Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https://health.clevelandclinic.org/advertising) But you can help stack the odds in your favor. Whether you’re [a beginner](https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/) or a pro, here are six things you can do to help minimize your chances of getting hurt. ## 1\. Wear proper footwear Before you even hit the pavement or track, boost your confidence with the right [running shoes](https://health.clevelandclinic.org/how-to-pick-the-running-shoe-that-is-best-for-you/). Your foot should fit snug in the heel, with a little wiggle room around your toes, says exercise physiologist Christopher Travers, MS*.* To guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go. But it’s not enough to buy the right shoes. You also need to maintain them properly. “We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly,” Travers says. ## 2\. Flex your muscles One of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine. > “The more flexible your body is, the more range of motion you have and the less injury-prone you become,” Travers says. Yoga is a great way to improve your [flexibility](https://health.clevelandclinic.org/5-best-workouts-make-flexible/). It can enhance your balance and flexibility, and leave you feeling calmer and more mentally focused. ## 3\. Hit the gym The stronger your muscles are, the less likely they will break down. [Strength training](https://health.clevelandclinic.org/build-muscles-lose-weight-by-adding-strength-training-to-your-workout/) can help you increase muscle tone, strength, endurance and bone density. Lift when your schedule can accommodate it. Ideally, you can work with weights at the gym or at home one day and run the next day. Advertisement ## 4\. Listen to your body No one knows your body better than you do. If you’re feeling sluggish or run down, it’s best to skip [training](https://health.clevelandclinic.org/how-to-train-for-a-marathon) that day. Or you may need to reduce the time or distance you were originally planning to run. Rest is also critical. Take time off from running each week to help avoid injuries and fatigue that can occur when you push too hard. ## 5\. Build strength and endurance gradually Always take it slow [when you’re starting out](https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/). If you’re training for a 5K, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over the course of several weeks. Another important tip: Never increase distance and intensity during the same week. ## 6\. Talk to your doctor Finally, before you start your training, check in with your doctor. “They may have some injury prevention suggestions and can address any possible limitations you might have,” Travers says. Implementing these tips can help make you a stronger runner and empower you to achieve your goals, no matter how ambitious they are. 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Readable Markdown

If you’re a runner, you know that hitting the pavement [can take a heavy toll on your body](https://health.clevelandclinic.org/is-running-bad-for-your-knees/). From [runner’s knee](https://my.clevelandclinic.org/health/diseases/17914-patellofemoral-pain-syndrome-pfps) to [shin splints](https://my.clevelandclinic.org/health/diseases/17467-shin-splints), an injury can sabotage your training or worse — it can take you out during the first leg of a competition for which you’ve spent months training. But you can help stack the odds in your favor. Whether you’re [a beginner](https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/) or a pro, here are six things you can do to help minimize your chances of getting hurt. ## 1\. Wear proper footwear Before you even hit the pavement or track, boost your confidence with the right [running shoes](https://health.clevelandclinic.org/how-to-pick-the-running-shoe-that-is-best-for-you/). Your foot should fit snug in the heel, with a little wiggle room around your toes, says exercise physiologist Christopher Travers, MS*.* To guarantee the best fit, get a proper fitting at a specialty running store and wear your usual running socks when you go. But it’s not enough to buy the right shoes. You also need to maintain them properly. “We recommend replacing your shoes every 400 to 600 miles, or about every six months if you run regularly,” Travers says. ## 2\. Flex your muscles One of the best ways to prevent an injury is to keep your body loose and limber. To do this, add flexibility exercises into your routine. > “The more flexible your body is, the more range of motion you have and the less injury-prone you become,” Travers says. Yoga is a great way to improve your [flexibility](https://health.clevelandclinic.org/5-best-workouts-make-flexible/). It can enhance your balance and flexibility, and leave you feeling calmer and more mentally focused. ## 3\. Hit the gym The stronger your muscles are, the less likely they will break down. [Strength training](https://health.clevelandclinic.org/build-muscles-lose-weight-by-adding-strength-training-to-your-workout/) can help you increase muscle tone, strength, endurance and bone density. Lift when your schedule can accommodate it. Ideally, you can work with weights at the gym or at home one day and run the next day. ## 4\. Listen to your body No one knows your body better than you do. If you’re feeling sluggish or run down, it’s best to skip [training](https://health.clevelandclinic.org/how-to-train-for-a-marathon) that day. Or you may need to reduce the time or distance you were originally planning to run. Rest is also critical. Take time off from running each week to help avoid injuries and fatigue that can occur when you push too hard. ## 5\. Build strength and endurance gradually Always take it slow [when you’re starting out](https://health.clevelandclinic.org/when-and-how-to-start-a-running-program/). If you’re training for a 5K, you’re not going to run that distance on your first day of training. Start with shorter runs and gradually increase your distance over the course of several weeks. Another important tip: Never increase distance and intensity during the same week. ## 6\. Talk to your doctor Finally, before you start your training, check in with your doctor. “They may have some injury prevention suggestions and can address any possible limitations you might have,” Travers says. Implementing these tips can help make you a stronger runner and empower you to achieve your goals, no matter how ambitious they are.

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