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1. Shard Calculation

Query:

Response:

Calculated Shard: 137 (from laksa017)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa137.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 FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://illinoismarathon.com/5-tips-to-prevent-common-running-injuries/\')), getAhrefsUnparsedNoserviceFromURL(\'https://illinoismarathon.com/5-tips-to-prevent-common-running-injuries/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/","crawl_time":1775709059,"first_indexed_time":1744107375,"http_code":200,"src_unparsed":"com,illinoismarathon!\/5-tips-to-prevent-common-running-injuries\/ s443","src_root_hash":"12480001426137216737","history_drop_reason":null,"meta_title":"5 Tips to Prevent Common Running Injuries - Illinois Marathon","meta_descriptions":[],"attrs_boilerpipe_text":"Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate in some form of running activity each year. People participate in running activities for numerous reasons including improving fitness, addressing weight concerns, running a race\/competition, staying healthy, and having fun. Running for 5 to 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running more than 50 minutes per week has also shown to reduce the risk of death from heart disease when compared to individuals who don’t participate in running at all. While running has many benefits, about 50% of people get injured each year from running. Running injuries can be caused by poor running technique, reduced strength and flexibility, improper footwear, as well as overuse.\nMost running injuries occur to the lower extremity. Cleveland Clinic reports the most common running injuries are plantar fasciitis, runners’ knee, IT band syndrome, Achilles tendinitis, shin splints, and stress fractures, though these are not the only injuries running can cause. Warming up and cooling down properly, running technique, proper shoe wear, mobility training, strength training, and other endurance related activities can help to prevent injuries commonly caused by running.\nWarm-Up\/Cool Down\nA proper warm-up and cool down are essential for preventing injuries related to running. A warm up should include dynamic movements. A dynamic movement is a movement that is not held for a length of time, but actively uses the muscles that will be utilized. This helps to warm up the muscles and get the proper muscles to activate without weakening the muscles from static stretching. A dynamic warm up could include arm swings, leg swings, mini-squats, and sidestepping. A cool down should include static stretching. While this should not be performed prior to running, as static stretching will reduce a muscle’s strength for the short term, static stretching is important to do following running to reduce stiffness. Putting the body in different positions while holding the stretch is considered a static stretch. These can be held for 30 seconds to one minute. Another option for a cool down could be utilizing a foam roller or a massage gun.\nClick here\nfor four additional tips to help prevent injuries commonly caused by running.\nIf you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let our team fully assess your condition so we can recommend the best treatment option for you. There’s no cost or obligation. We just want you to start feeling better so you can cross the finish line on race day. Free assessments are available in-clinic and online through our telehealth platform.\nClick here\nto request your free assessment.\nFor more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit\nwww.athletico.com\n.","attrs_markdown":"[![](https:\/\/illinoismarathon.com\/wp-content\/uploads\/Race-Weekend-Logo_NO-YEAR_reverse-opt.png?x24028)](https:\/\/illinoismarathon.com\/)\n\n- [Run](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n  - [Race Weekend](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n    - [Illinois Marathon](https:\/\/illinoismarathon.com\/races\/marathon\/)\n    - [Illinois Half Marathon](https:\/\/illinoismarathon.com\/races\/half-marathon\/)\n    - [Wheelchair Half Marathon](https:\/\/illinoismarathon.com\/races\/wheel-chair-half-marathon\/)\n    - [Illinois 10K](https:\/\/illinoismarathon.com\/races\/10k\/)\n    - [Illinois 5K](https:\/\/illinoismarathon.com\/races\/5k\/)\n    - [Youth Run](https:\/\/illinoismarathon.com\/races\/youthrun\/)\n    - [Mile](https:\/\/illinoismarathon.com\/races\/mile\/)\n    - [I-Challenges](https:\/\/illinoismarathon.com\/races\/i-challenges\/)\n    - [Virtual Race Options](https:\/\/illinoismarathon.com\/races\/virtual-race-options\/)\n  - [Run to Remember](https:\/\/illinoismarathon.com\/races\/run-to-remember\/)\n    - [I-74 Challenge](https:\/\/raceroster.com\/series\/2026\/115904\/i-74-challenge)\n- [Register](https:\/\/raceroster.com\/events\/2026\/105466\/christie-clinic-illinois-race-weekend-2026)\n  - [Registration](https:\/\/illinoismarathon.com\/register\/registration\/)\n  - [Health & Safety Policies](https:\/\/illinoismarathon.com\/register\/health-safety-policies\/)\n  - [Rules & Regulations](https:\/\/illinoismarathon.com\/races\/policies\/)\n  - [Elite Athletes](https:\/\/illinoismarathon.com\/register\/elite-athletes\/)\n  - [Hands-Only CPR Video](https:\/\/illinoismarathon.com\/register\/hands-only-cpr-video\/)\n- [Plan](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n  - [Planning your trip](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n    - [Course Info & Maps](https:\/\/illinoismarathon.com\/course-info\/)\n    - [Race App](https:\/\/illinoismarathon.com\/logistics\/race-app\/)\n    - [Pace Teams](https:\/\/illinoismarathon.com\/pace-teams-2\/)\n    - [Training Info](https:\/\/illinoismarathon.com\/races\/training-info\/)\n    - [Where To Sleep\/Eat](https:\/\/illinoismarathon.com\/travel-lodging-dining\/)\n    - [Hotel partners](https:\/\/illinoismarathon.com\/hotel\/)\n  - [Race Weekend Logistics](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n    - [Weekend Schedule](https:\/\/illinoismarathon.com\/event-schedule\/weekend-schedule\/)\n    - [Packet Pick-Up](https:\/\/illinoismarathon.com\/packet\/)\n    - [Expo](https:\/\/illinoismarathon.com\/area-info\/health-and-fitness-expo\/)\n  - [Perks & Add Ons](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n    - [Perks](https:\/\/illinoismarathon.com\/perks\/)\n    - [Add-ons](https:\/\/illinoismarathon.com\/add-ons-for-racers\/)\n    - [Race Merchandise](https:\/\/raceroster.com\/store\/105466\/listing)\n    - [4th Mile](https:\/\/illinoismarathon.com\/event-schedule\/4th-mile\/)\n    - [27th-Mile Celebrate Victory Bash](https:\/\/illinoismarathon.com\/27th-mile-celebrate-victory-bash\/)\n- [Get Involved](https:\/\/illinoismarathon.com\/5-tips-to-prevent-common-running-injuries\/)\n  - [Volunteer](https:\/\/illinoismarathon.com\/get-involved\/volunteer\/)\n  - [Sponsors](https:\/\/illinoismarathon.com\/aboutus\/sponsors\/)\n  - [Run for Charity](https:\/\/illinoismarathon.com\/fundraising\/)\n  - [Course Entertainment](https:\/\/illinoismarathon.com\/races\/course-entertainment\/)\n  - [Shoe Drive](https:\/\/illinoismarathon.com\/get-involved\/shoedrive\/)\n  - [Kicks for CU Kids](https:\/\/illinoismarathon.com\/get-involved\/kicks-for-cu-kids\/)\n- [About Us](https:\/\/illinoismarathon.com\/aboutus\/whyrunourrace\/)\n  - [Race Staff](https:\/\/illinoismarathon.com\/aboutus\/race-staff\/)\n  - [Results, Certificates & Photos](https:\/\/illinoismarathon.com\/resultscertificatesphotos\/)\n  - [Race Communications](https:\/\/illinoismarathon.com\/media\/)\n  - [Contact Us](https:\/\/illinoismarathon.com\/contact\/)\n  - [Blog](https:\/\/illinoismarathon.com\/blog\/)\n  - [FAQ](https:\/\/illinoismarathon.com\/aboutus\/faq\/)\n\n[Search](https:\/\/illinoismarathon.com\/search\/)\n\n- Run\n  - Race Weekend\n    - [Illinois Marathon](https:\/\/illinoismarathon.com\/races\/marathon\/)\n    - [Illinois Half Marathon](https:\/\/illinoismarathon.com\/races\/half-marathon\/)\n    - [Wheelchair Half Marathon](https:\/\/illinoismarathon.com\/races\/wheel-chair-half-marathon\/)\n    - [Illinois 10K](https:\/\/illinoismarathon.com\/races\/10k\/)\n    - [Illinois 5K](https:\/\/illinoismarathon.com\/races\/5k\/)\n    - [Youth Run](https:\/\/illinoismarathon.com\/races\/youthrun\/)\n    - [Mile](https:\/\/illinoismarathon.com\/races\/mile\/)\n    - [I-Challenges](https:\/\/illinoismarathon.com\/races\/i-challenges\/)\n    - [Virtual Race Options](https:\/\/illinoismarathon.com\/races\/virtual-race-options\/)\n  - Run to Remember\n    - [I-74 Challenge](https:\/\/raceroster.com\/series\/2026\/115904\/i-74-challenge)\n- Register\n  - [Registration](https:\/\/illinoismarathon.com\/register\/registration\/)\n  - [Health & Safety Policies](https:\/\/illinoismarathon.com\/register\/health-safety-policies\/)\n  - [Rules & Regulations](https:\/\/illinoismarathon.com\/races\/policies\/)\n  - [Elite Athletes](https:\/\/illinoismarathon.com\/register\/elite-athletes\/)\n  - [Hands-Only CPR Video](https:\/\/illinoismarathon.com\/register\/hands-only-cpr-video\/)\n- Plan\n  - Planning your trip\n    - [Course Info & Maps](https:\/\/illinoismarathon.com\/course-info\/)\n    - [Race App](https:\/\/illinoismarathon.com\/logistics\/race-app\/)\n    - [Pace Teams](https:\/\/illinoismarathon.com\/pace-teams-2\/)\n    - [Training Info](https:\/\/illinoismarathon.com\/races\/training-info\/)\n    - [Where To Sleep\/Eat](https:\/\/illinoismarathon.com\/travel-lodging-dining\/)\n    - [Hotel partners](https:\/\/illinoismarathon.com\/hotel\/)\n  - Race Weekend Logistics\n    - [Weekend Schedule](https:\/\/illinoismarathon.com\/event-schedule\/weekend-schedule\/)\n    - [Packet Pick-Up](https:\/\/illinoismarathon.com\/packet\/)\n    - [Expo](https:\/\/illinoismarathon.com\/area-info\/health-and-fitness-expo\/)\n  - Perks & Add Ons\n    - [Perks](https:\/\/illinoismarathon.com\/perks\/)\n    - [Add-ons](https:\/\/illinoismarathon.com\/add-ons-for-racers\/)\n    - [Race Merchandise](https:\/\/raceroster.com\/store\/105466\/listing)\n    - [4th Mile](https:\/\/illinoismarathon.com\/event-schedule\/4th-mile\/)\n    - [27th-Mile Celebrate Victory Bash](https:\/\/illinoismarathon.com\/27th-mile-celebrate-victory-bash\/)\n- Get Involved\n  - [Volunteer](https:\/\/illinoismarathon.com\/get-involved\/volunteer\/)\n  - [Sponsors](https:\/\/illinoismarathon.com\/aboutus\/sponsors\/)\n  - [Run for Charity](https:\/\/illinoismarathon.com\/fundraising\/)\n  - [Course Entertainment](https:\/\/illinoismarathon.com\/races\/course-entertainment\/)\n  - [Shoe Drive](https:\/\/illinoismarathon.com\/get-involved\/shoedrive\/)\n  - [Kicks for CU Kids](https:\/\/illinoismarathon.com\/get-involved\/kicks-for-cu-kids\/)\n- About Us\n  - [Race Staff](https:\/\/illinoismarathon.com\/aboutus\/race-staff\/)\n  - [Results, Certificates & Photos](https:\/\/illinoismarathon.com\/resultscertificatesphotos\/)\n  - [Race Communications](https:\/\/illinoismarathon.com\/media\/)\n  - [Contact Us](https:\/\/illinoismarathon.com\/contact\/)\n  - [Blog](https:\/\/illinoismarathon.com\/blog\/)\n  - [FAQ](https:\/\/illinoismarathon.com\/aboutus\/faq\/)\n\n[Search](https:\/\/illinoismarathon.com\/search\/)\n\n# 5 Tips to Prevent Common Running Injuries\nApr 8, 2025\n\n·\n\n[Pre-Race](https:\/\/illinoismarathon.com\/category\/uncategorized\/)\n\n![](https:\/\/illinoismarathon.com\/wp-content\/uploads\/athletico-Runner-in-Pain-2_600x400.jpg?x24028)\n\nRunning has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate in some form of running activity each year. People participate in running activities for numerous reasons including improving fitness, addressing weight concerns, running a race\/competition, staying healthy, and having fun. Running for 5 to 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running more than 50 minutes per week has also shown to reduce the risk of death from heart disease when compared to individuals who don’t participate in running at all. While running has many benefits, about 50% of people get injured each year from running. Running injuries can be caused by poor running technique, reduced strength and flexibility, improper footwear, as well as overuse.\n\nMost running injuries occur to the lower extremity. Cleveland Clinic reports the most common running injuries are plantar fasciitis, runners’ knee, IT band syndrome, Achilles tendinitis, shin splints, and stress fractures, though these are not the only injuries running can cause. Warming up and cooling down properly, running technique, proper shoe wear, mobility training, strength training, and other endurance related activities can help to prevent injuries commonly caused by running.\n\n1. **Warm-Up\/Cool Down**\n\nA proper warm-up and cool down are essential for preventing injuries related to running. A warm up should include dynamic movements. A dynamic movement is a movement that is not held for a length of time, but actively uses the muscles that will be utilized. This helps to warm up the muscles and get the proper muscles to activate without weakening the muscles from static stretching. A dynamic warm up could include arm swings, leg swings, mini-squats, and sidestepping. A cool down should include static stretching. While this should not be performed prior to running, as static stretching will reduce a muscle’s strength for the short term, static stretching is important to do following running to reduce stiffness. Putting the body in different positions while holding the stretch is considered a static stretch. These can be held for 30 seconds to one minute. Another option for a cool down could be utilizing a foam roller or a massage gun.\n\n[Click here](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/?utm_source=sponsorship&utm_medium=blog+post&utm_campaign=Illinois+Marathon) for four additional tips to help prevent injuries commonly caused by running.\n\nIf you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let our team fully assess your condition so we can recommend the best treatment option for you. There’s no cost or obligation. We just want you to start feeling better so you can cross the finish line on race day. Free assessments are available in-clinic and online through our telehealth platform. [Click here](https:\/\/www.athletico.com\/services\/complimentary-injury-screens\/?utm_source=sponsorship&utm_medium=blog&utm_campaign=Illinois%20Marathon) to request your free assessment.\n\n*For more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit* [*www.athletico.com*](https:\/\/www.athletico.com\/)*.*\n\n***\n![](https:\/\/secure.gravatar.com\/avatar\/aff815004938c588739ca235c766ae1f98b98b83c40a36f54727c9e9ca823366?s=48&d=mm&r=g)\n\nConnie Kulczycki\n\n[![](https:\/\/illinoismarathon.com\/wp-content\/uploads\/Race-Weekend-Logo_NO-YEAR_reverse-opt.png?x24028)](https:\/\/illinoismarathon.com\/)\n***\nApril 23 – April 25, 2026\n\nChampaign, Urbana & Savoy, IL\n\nResources\n\n- [Get the Race App](https:\/\/rtrt.me\/app\/ILA)\n- [Race Merchandise](https:\/\/raceroster.com\/store\/105466\/listing)\n\nSupport\n\n- [Facebook](https:\/\/facebook.com\/illinoismarathon)\n- [Instagram](https:\/\/www.instagram.com\/illinoismarathon\/)\n\n© 2026 ·\n\n# [Illinois Marathon](https:\/\/illinoismarathon.com\/)\n· All rights reserved\n\nWebsite design & development by [**Pixo**](https:\/\/pixotech.com\/)","attrs_readable_markdown":"Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate in some form of running activity each year. People participate in running activities for numerous reasons including improving fitness, addressing weight concerns, running a race\/competition, staying healthy, and having fun. Running for 5 to 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running more than 50 minutes per week has also shown to reduce the risk of death from heart disease when compared to individuals who don’t participate in running at all. While running has many benefits, about 50% of people get injured each year from running. Running injuries can be caused by poor running technique, reduced strength and flexibility, improper footwear, as well as overuse.\n\nMost running injuries occur to the lower extremity. Cleveland Clinic reports the most common running injuries are plantar fasciitis, runners’ knee, IT band syndrome, Achilles tendinitis, shin splints, and stress fractures, though these are not the only injuries running can cause. Warming up and cooling down properly, running technique, proper shoe wear, mobility training, strength training, and other endurance related activities can help to prevent injuries commonly caused by running.\n\n1. **Warm-Up\/Cool Down**\n\nA proper warm-up and cool down are essential for preventing injuries related to running. A warm up should include dynamic movements. A dynamic movement is a movement that is not held for a length of time, but actively uses the muscles that will be utilized. This helps to warm up the muscles and get the proper muscles to activate without weakening the muscles from static stretching. A dynamic warm up could include arm swings, leg swings, mini-squats, and sidestepping. A cool down should include static stretching. While this should not be performed prior to running, as static stretching will reduce a muscle’s strength for the short term, static stretching is important to do following running to reduce stiffness. Putting the body in different positions while holding the stretch is considered a static stretch. These can be held for 30 seconds to one minute. Another option for a cool down could be utilizing a foam roller or a massage gun.\n\n[Click here](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/?utm_source=sponsorship&utm_medium=blog+post&utm_campaign=Illinois+Marathon) for four additional tips to help prevent injuries commonly caused by running.\n\nIf you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let our team fully assess your condition so we can recommend the best treatment option for you. There’s no cost or obligation. We just want you to start feeling better so you can cross the finish line on race day. Free assessments are available in-clinic and online through our telehealth platform. [Click here](https:\/\/www.athletico.com\/services\/complimentary-injury-screens\/?utm_source=sponsorship&utm_medium=blog&utm_campaign=Illinois%20Marathon) to request your free assessment.\n\n*For more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit* [*www.athletico.com*](https:\/\/www.athletico.com\/)*.*","meta_canonical":null}

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5. Seen Status Check

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INDEXABLE

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CRAWLED

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Filter	Status	Condition	Details
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Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
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Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://illinoismarathon.com/5-tips-to-prevent-common-running-injuries/
Last Crawled	2026-04-09 04:30:59 (1 day ago)
First Indexed	2025-04-08 10:16:15 (1 year ago)
HTTP Status Code	200
Meta Title	5 Tips to Prevent Common Running Injuries - Illinois Marathon
Meta Description	null
Meta Canonical	null
Boilerpipe Text	Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate in some form of running activity each year. People participate in running activities for numerous reasons including improving fitness, addressing weight concerns, running a race/competition, staying healthy, and having fun. Running for 5 to 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running more than 50 minutes per week has also shown to reduce the risk of death from heart disease when compared to individuals who don’t participate in running at all. While running has many benefits, about 50% of people get injured each year from running. Running injuries can be caused by poor running technique, reduced strength and flexibility, improper footwear, as well as overuse. Most running injuries occur to the lower extremity. Cleveland Clinic reports the most common running injuries are plantar fasciitis, runners’ knee, IT band syndrome, Achilles tendinitis, shin splints, and stress fractures, though these are not the only injuries running can cause. Warming up and cooling down properly, running technique, proper shoe wear, mobility training, strength training, and other endurance related activities can help to prevent injuries commonly caused by running. Warm-Up/Cool Down A proper warm-up and cool down are essential for preventing injuries related to running. A warm up should include dynamic movements. A dynamic movement is a movement that is not held for a length of time, but actively uses the muscles that will be utilized. This helps to warm up the muscles and get the proper muscles to activate without weakening the muscles from static stretching. A dynamic warm up could include arm swings, leg swings, mini-squats, and sidestepping. A cool down should include static stretching. While this should not be performed prior to running, as static stretching will reduce a muscle’s strength for the short term, static stretching is important to do following running to reduce stiffness. Putting the body in different positions while holding the stretch is considered a static stretch. These can be held for 30 seconds to one minute. Another option for a cool down could be utilizing a foam roller or a massage gun. Click here for four additional tips to help prevent injuries commonly caused by running. If you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let our team fully assess your condition so we can recommend the best treatment option for you. There’s no cost or obligation. We just want you to start feeling better so you can cross the finish line on race day. Free assessments are available in-clinic and online through our telehealth platform. Click here to request your free assessment. For more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit www.athletico.com .
Markdown	[![](https://illinoismarathon.com/wp-content/uploads/Race-Weekend-Logo_NO-YEAR_reverse-opt.png?x24028)](https://illinoismarathon.com/) - [Run](https://illinoismarathon.com/5-tips-to-prevent-common-running-injuries/) - [Race Weekend](https://illinoismarathon.com/5-tips-to-prevent-common-running-injuries/) - [Illinois Marathon](https://illinoismarathon.com/races/marathon/) - [Illinois Half Marathon](https://illinoismarathon.com/races/half-marathon/) - [Wheelchair Half Marathon](https://illinoismarathon.com/races/wheel-chair-half-marathon/) - [Illinois 10K](https://illinoismarathon.com/races/10k/) - [Illinois 5K](https://illinoismarathon.com/races/5k/) - [Youth Run](https://illinoismarathon.com/races/youthrun/) - [Mile](https://illinoismarathon.com/races/mile/) - [I-Challenges](https://illinoismarathon.com/races/i-challenges/) - [Virtual Race Options](https://illinoismarathon.com/races/virtual-race-options/) - [Run to Remember](https://illinoismarathon.com/races/run-to-remember/) - 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[Race App](https://illinoismarathon.com/logistics/race-app/) - [Pace Teams](https://illinoismarathon.com/pace-teams-2/) - [Training Info](https://illinoismarathon.com/races/training-info/) - [Where To Sleep/Eat](https://illinoismarathon.com/travel-lodging-dining/) - [Hotel partners](https://illinoismarathon.com/hotel/) - Race Weekend Logistics - [Weekend Schedule](https://illinoismarathon.com/event-schedule/weekend-schedule/) - [Packet Pick-Up](https://illinoismarathon.com/packet/) - [Expo](https://illinoismarathon.com/area-info/health-and-fitness-expo/) - Perks & Add Ons - [Perks](https://illinoismarathon.com/perks/) - [Add-ons](https://illinoismarathon.com/add-ons-for-racers/) - [Race Merchandise](https://raceroster.com/store/105466/listing) - [4th Mile](https://illinoismarathon.com/event-schedule/4th-mile/) - [27th-Mile Celebrate Victory Bash](https://illinoismarathon.com/27th-mile-celebrate-victory-bash/) - Get Involved - [Volunteer](https://illinoismarathon.com/get-involved/volunteer/) - [Sponsors](https://illinoismarathon.com/aboutus/sponsors/) - [Run for Charity](https://illinoismarathon.com/fundraising/) - [Course Entertainment](https://illinoismarathon.com/races/course-entertainment/) - [Shoe Drive](https://illinoismarathon.com/get-involved/shoedrive/) - [Kicks for CU Kids](https://illinoismarathon.com/get-involved/kicks-for-cu-kids/) - About Us - [Race Staff](https://illinoismarathon.com/aboutus/race-staff/) - [Results, Certificates & Photos](https://illinoismarathon.com/resultscertificatesphotos/) - [Race Communications](https://illinoismarathon.com/media/) - [Contact Us](https://illinoismarathon.com/contact/) - [Blog](https://illinoismarathon.com/blog/) - [FAQ](https://illinoismarathon.com/aboutus/faq/) [Search](https://illinoismarathon.com/search/) # 5 Tips to Prevent Common Running Injuries Apr 8, 2025 · [Pre-Race](https://illinoismarathon.com/category/uncategorized/) ![](https://illinoismarathon.com/wp-content/uploads/athletico-Runner-in-Pain-2_600x400.jpg?x24028) Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate in some form of running activity each year. People participate in running activities for numerous reasons including improving fitness, addressing weight concerns, running a race/competition, staying healthy, and having fun. Running for 5 to 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running more than 50 minutes per week has also shown to reduce the risk of death from heart disease when compared to individuals who don’t participate in running at all. While running has many benefits, about 50% of people get injured each year from running. Running injuries can be caused by poor running technique, reduced strength and flexibility, improper footwear, as well as overuse. Most running injuries occur to the lower extremity. Cleveland Clinic reports the most common running injuries are plantar fasciitis, runners’ knee, IT band syndrome, Achilles tendinitis, shin splints, and stress fractures, though these are not the only injuries running can cause. Warming up and cooling down properly, running technique, proper shoe wear, mobility training, strength training, and other endurance related activities can help to prevent injuries commonly caused by running. 1. Warm-Up/Cool Down A proper warm-up and cool down are essential for preventing injuries related to running. A warm up should include dynamic movements. A dynamic movement is a movement that is not held for a length of time, but actively uses the muscles that will be utilized. This helps to warm up the muscles and get the proper muscles to activate without weakening the muscles from static stretching. A dynamic warm up could include arm swings, leg swings, mini-squats, and sidestepping. A cool down should include static stretching. While this should not be performed prior to running, as static stretching will reduce a muscle’s strength for the short term, static stretching is important to do following running to reduce stiffness. Putting the body in different positions while holding the stretch is considered a static stretch. These can be held for 30 seconds to one minute. Another option for a cool down could be utilizing a foam roller or a massage gun. [Click here](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/?utm_source=sponsorship&utm_medium=blog+post&utm_campaign=Illinois+Marathon) for four additional tips to help prevent injuries commonly caused by running. If you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let our team fully assess your condition so we can recommend the best treatment option for you. There’s no cost or obligation. We just want you to start feeling better so you can cross the finish line on race day. Free assessments are available in-clinic and online through our telehealth platform. [Click here](https://www.athletico.com/services/complimentary-injury-screens/?utm_source=sponsorship&utm_medium=blog&utm_campaign=Illinois%20Marathon) to request your free assessment. For more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit [www.athletico.com](https://www.athletico.com/). * ![](https://secure.gravatar.com/avatar/aff815004938c588739ca235c766ae1f98b98b83c40a36f54727c9e9ca823366?s=48&d=mm&r=g) Connie Kulczycki [![](https://illinoismarathon.com/wp-content/uploads/Race-Weekend-Logo_NO-YEAR_reverse-opt.png?x24028)](https://illinoismarathon.com/) * April 23 – April 25, 2026 Champaign, Urbana & Savoy, IL Resources - [Get the Race App](https://rtrt.me/app/ILA) - [Race Merchandise](https://raceroster.com/store/105466/listing) Support - [Facebook](https://facebook.com/illinoismarathon) - [Instagram](https://www.instagram.com/illinoismarathon/) © 2026 · # [Illinois Marathon](https://illinoismarathon.com/) · All rights reserved Website design & development by [Pixo](https://pixotech.com/)
Readable Markdown	Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate in some form of running activity each year. People participate in running activities for numerous reasons including improving fitness, addressing weight concerns, running a race/competition, staying healthy, and having fun. Running for 5 to 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running more than 50 minutes per week has also shown to reduce the risk of death from heart disease when compared to individuals who don’t participate in running at all. While running has many benefits, about 50% of people get injured each year from running. Running injuries can be caused by poor running technique, reduced strength and flexibility, improper footwear, as well as overuse. Most running injuries occur to the lower extremity. Cleveland Clinic reports the most common running injuries are plantar fasciitis, runners’ knee, IT band syndrome, Achilles tendinitis, shin splints, and stress fractures, though these are not the only injuries running can cause. Warming up and cooling down properly, running technique, proper shoe wear, mobility training, strength training, and other endurance related activities can help to prevent injuries commonly caused by running. 1. Warm-Up/Cool Down A proper warm-up and cool down are essential for preventing injuries related to running. A warm up should include dynamic movements. A dynamic movement is a movement that is not held for a length of time, but actively uses the muscles that will be utilized. This helps to warm up the muscles and get the proper muscles to activate without weakening the muscles from static stretching. A dynamic warm up could include arm swings, leg swings, mini-squats, and sidestepping. A cool down should include static stretching. While this should not be performed prior to running, as static stretching will reduce a muscle’s strength for the short term, static stretching is important to do following running to reduce stiffness. Putting the body in different positions while holding the stretch is considered a static stretch. These can be held for 30 seconds to one minute. Another option for a cool down could be utilizing a foam roller or a massage gun. [Click here](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/?utm_source=sponsorship&utm_medium=blog+post&utm_campaign=Illinois+Marathon) for four additional tips to help prevent injuries commonly caused by running. If you experience any aches or pains or something doesn’t feel quite right as you run, let Athletico take a look. Start with a free assessment and let our team fully assess your condition so we can recommend the best treatment option for you. There’s no cost or obligation. We just want you to start feeling better so you can cross the finish line on race day. Free assessments are available in-clinic and online through our telehealth platform. [Click here](https://www.athletico.com/services/complimentary-injury-screens/?utm_source=sponsorship&utm_medium=blog&utm_campaign=Illinois%20Marathon) to request your free assessment. For more than 30 years, Athletico Physical Therapy has helped communities overcome musculoskeletal (MSK) pain with more than 900 convenient locations in 24 states and the District of Columbia. Recognized for its industry-leading patient satisfaction scores, Athletico is committed providing the highest quality rehabilitation services that result in optimal health outcomes for patients. To support patients in addressing and preventing MSK pain faster and more efficiently, Athletico offers greater access to care through free assessments without a prescription or referral. For more information on Athletico’s services, including physical and occupational therapy, employer solutions, athletic training, and over 50 specialty health services, visit [www.athletico.com](https://www.athletico.com/).
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