🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 4 (from laksa134)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa004.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://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/","crawl_time":1775723491,"first_indexed_time":1624316534,"http_code":200,"src_unparsed":"com,athletico!www,\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/ s443","src_root_hash":"9448539852554721004","history_drop_reason":null,"meta_title":"5 Tips to Prevent Common Running Injuries - Athletico","meta_descriptions":["Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate"],"attrs_boilerpipe_text":"June 21, 2021 7:30 am\nby Paige Gibbens, PT, DPT, MHA\n|\n1 Comment\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, weight concerns, running a race\/competition, staying healthy, and having fun. Running for 5 – 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running less 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.\n2\nWarming 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.\n1. Warm Up\/Cool Down\nA proper warm up and cool down is 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, it is important 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.\n2. Mobility Training\nProper mobility can allow for improved running mechanics. While too much stiffness or too much mobility can cause problems, being able to move properly through the motions needed is very important. Touching base with a local physical therapist regarding mobility can truly improve your running efficiency, as well as help to prevent common running injuries. This can be assessed by a physical therapist to determine which joints need mobility training and which joints need stability training.\n3. Strength Training\nStrength training is a great method to improve running and reduce injury risk with running. While mobility training is important, as stated above, strength training is also important. Strong muscles will allow for good shock absorption and stabilization of the leg to reduce injuries caused from increasing load. Below are a few exercises all runners should perform to prevent injury:\nClamshells\n: Lying on your side with your knees in line with your hips, tighten your tummy, squeeze your bottom, and lift your knee as high as you can without your pelvis rolling backwards. Perform 2-3 sets with 10 – 15 repetitions on each side.\nHip Hikes\n: Standing on the edge of a step, keep your knee straight, drop your pelvis to tap your heel to the floor, then lift your pelvis to lift the heel. DO NOT bend the knee or lean to move. Perform 2-3 sets with 10 – 15 repetitions on each side.\nBird Dogs\n: On your hands and knees, engage your core and lift your arm and the opposite leg without arching your back or leaning from side to side. Perform 3 sets of 10 repetitions alternating sides with each repetition.\nSide Planks\n: Lying on your side with your elbow underneath you, you can either lift your hip with support on your knees or your feet and hold for 30 seconds to 1 minute. Perform this 3 to 5 times on each side.\nHeel Raises with Tennis Ball\n: Place a small ball (tennis ball) between your heels, keeping the ball, raise your heels off the ground keeping your knees straight. Perform 3 sets of 20 repetitions.\n4. Endurance Activities\nParticipating in different types of endurance activities also known as cross-training, will help to reduce injury from overuse with running. Different endurance activities could be HIIT, cycling, swimming, and elliptical. All of these activities done at different paces, intervals, and time lengths can help to improve cardiovascular activity and allow for improvement of endurance during running activities.\n5. Running Technique and Shoe Wear\nRunning techniques can vary significantly. The most important technique in regards to running injuries is the initial contact phase, or when the foot first hits the ground. When a runner utilizes the heel at initial contact, the ground reaction forces (or load) through the lower extremity is absorbed mostly through the knee. This has a higher impact when compared to landing on the ground with the middle or the front of the foot, which is absorbed through the ankle and lower extremity musculature.\n3\nNeither type of initial contact is wrong, but foot wear does matter. When utilizing the heel when initiating contact with the ground, it is important to have cushion through the heel to absorb some of the force to prevent injury. Individuals who prefer to run in minimalist shoes (less cushion) should contact the ground with the middle or the front of the foot.\n3\nMeet with an Athletico Endurance Expert\nPreventing injury with proper technique and different training methods is an effective and efficient way to improve physical fitness and prevent injuries for runners. Building an all-inclusive program is the key to success for runners. Seek professional advice from one of Athletico’s endurance team members regarding your current running program.\nAthletico offers free assessments via telehealth or in-clinic. If you notice abnormal soreness, aches, or pains with a cross training routine or during your running, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan.\nSchedule a Free Assessment\nThe Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.\nReferences:\n1. Lange, D. (n.d.). Running & Jogging – Statistics & Facts. Statista. https:\/\/www.statista.com\/topics\/1743\/running-and-jogging\/.\n2. Larson, P. (2020, September 17). Facts on Foot Strike. Runner’s World. https:\/\/www.runnersworld.com\/advanced\/a20796790\/facts-on-foot-strike\/.\n3. Leaf Group. (n.d.). 126 Running Statistics You Need to Know in 2021. LIVESTRONG.COM. https:\/\/www.livestrong.com\/article\/13730338-running-statistics\/.","attrs_markdown":"[Skip to main content](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/#main)\n\n![](https:\/\/www.athletico.com\/app\/themes\/athletico\/images\/px.png)\n\n[![Athletico](https:\/\/www.athletico.com\/app\/themes\/athletico\/images\/logo.svg)](https:\/\/www.athletico.com\/)\n\nSearch\n\nMenu\n\n[Careers](https:\/\/careers.athletico.com\/) [For Medical Professionals](https:\/\/www.athletico.com\/for-medical-professionals\/) [For Employers](https:\/\/www.athletico.com\/employer-performance-solutions\/) [Pay Your Bill](https:\/\/www.athletico.com\/securenet-2\/) [877-ATHLETICO](tel:18772845384)\n\nSearch the site\n\n\\$refs.searchInput?.focus()) }\" tabindex=\"-1\" x-cloak \\>\n\n*Close Search*\n\n- [Patients](https:\/\/www.athletico.com\/patients\/what-to-expect\/)\n  - [Free Assessment](https:\/\/www.athletico.com\/services\/free-assessment\/)\n  - [Schedule Appointment](https:\/\/www.athletico.com\/patients\/request-appointment\/)\n  - [What Hurts?](https:\/\/www.athletico.com\/patients\/what-hurts\/)\n  - [New Patient Registration](https:\/\/www.athletico.com\/patients\/new-patient-registration\/)\n  - [What to Expect](https:\/\/www.athletico.com\/patients\/what-to-expect\/)\n  - [Home Exercises](https:\/\/www.athletico.com\/app\/)\n  - [Online Bill Payment](https:\/\/www.athletico.com\/securenet-2\/)\n  - [Patient Stories](https:\/\/www.athletico.com\/patients\/submit-your-myathleticostory\/)\n  - [Insurance Plans](https:\/\/www.athletico.com\/patients\/in-network-insurance-plans\/)\n  - [No Prescription Needed](https:\/\/www.athletico.com\/patients\/direct-access-physical-therapy\/)\n  - [Medical Records Request](https:\/\/www.athletico.com\/patients\/medical-records-request\/)\n  - [Compliance Program](https:\/\/www.athletico.com\/patients\/corporate-compliance-program\/)\n  - [Frequently Asked Questions (FAQs)](https:\/\/www.athletico.com\/patients\/frequently-asked-questions\/)\n  - [Newsletter Signup](https:\/\/www.athletico.com\/patients\/newsletter-signup\/)\n- [Services](https:\/\/www.athletico.com\/services\/)\n  - [Free Assessment](https:\/\/www.athletico.com\/services\/free-assessment\/)\n  - [Physical Therapy](https:\/\/www.athletico.com\/services\/physical-therapy\/)\n  - [Telehealth: Virtual Visits](https:\/\/www.athletico.com\/patients\/telehealth-physical-therapy-virtual-treatment-options\/)\n  - [Hand\/Upper Extremity Therapy](https:\/\/www.athletico.com\/services\/occupational-therapy\/)\n  - [Work Injuries – Work4U](https:\/\/www.athletico.com\/services\/work-comp\/)\n  - [Athletic Training](https:\/\/www.athletico.com\/services\/sports-medicine-and-athletic-training\/)\n  - [Concussion & Vertigo\/Vestibular](https:\/\/www.athletico.com\/services\/head-injury-and-concussion-management\/)\n  - [Pelvic Health Therapy](https:\/\/www.athletico.com\/services\/pelvic-health-physical-therapy\/)\n  - [Back Pain](https:\/\/www.athletico.com\/services\/spine-specialty\/)\n  - [Home Therapy](https:\/\/www.athletico.com\/services\/home-therapy-services\/)\n  - [Pediatric Therapy](https:\/\/www.athletico.com\/services\/specialized-services\/pediatric-physical-therapy\/)\n  - [Pain Therapy](https:\/\/www.athletico.com\/services\/pain-therapy\/)\n  - [Specialized Services](https:\/\/www.athletico.com\/services\/specialized-services\/)\n  - [Specialty Techniques](https:\/\/www.athletico.com\/services\/specialty-techniques\/)\n- [Locations](https:\/\/www.athletico.com\/locations\/)\n- [About Us](https:\/\/www.athletico.com\/our-company\/)\n  - [The Athletico Story](https:\/\/www.athletico.com\/our-company\/the-athletico-story\/)\n  - [Executive Team](https:\/\/www.athletico.com\/our-company\/executive-team\/)\n  - [Board of Directors](https:\/\/www.athletico.com\/our-company\/board-of-directors\/)\n  - [Outcomes & Satisfaction](https:\/\/www.athletico.com\/our-company\/outcomes-and-satisfaction\/)\n  - [Press Room](https:\/\/www.athletico.com\/our-company\/press-room\/)\n  - [Community Involvement](https:\/\/www.athletico.com\/our-company\/community-involvement\/)\n  - [Proud Partnerships](https:\/\/www.athletico.com\/our-company\/proud-partnerships\/)\n  - [Contact Us](https:\/\/www.athletico.com\/our-company\/contact-us\/)\n- [Health Resources](https:\/\/www.athletico.com\/blog\/)\n\n[PATIENT LOG IN](https:\/\/my.athletico.com\/) [SCHEDULE APPOINTMENT](https:\/\/www.athletico.com\/patients\/request-appointment\/)\n\nSearch\n\n![](https:\/\/www.athletico.com\/app\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-featured-900x356.jpg) width=\"900\" height=\"356\" \\>\n\n# 5 Tips to Prevent Common Running Injuries\n\nJune 21, 2021 7:30 am\n\nby Paige Gibbens, PT, DPT, MHA\n\n\\|\n\n[1 Comment](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/#comments)\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, weight concerns, running a race\/competition, staying healthy, and having fun. Running for 5 – 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running less 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.2 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\n### 1\\. Warm Up\/Cool Down\nA proper warm up and cool down is 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, it is important 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### 2\\. Mobility Training\nProper mobility can allow for improved running mechanics. While too much stiffness or too much mobility can cause problems, being able to move properly through the motions needed is very important. Touching base with a local physical therapist regarding mobility can truly improve your running efficiency, as well as help to prevent common running injuries. This can be assessed by a physical therapist to determine which joints need mobility training and which joints need stability training.\n\n### 3\\. Strength Training\nStrength training is a great method to improve running and reduce injury risk with running. While mobility training is important, as stated above, strength training is also important. Strong muscles will allow for good shock absorption and stabilization of the leg to reduce injuries caused from increasing load. Below are a few exercises all runners should perform to prevent injury:\n***\n**Clamshells**: Lying on your side with your knees in line with your hips, tighten your tummy, squeeze your bottom, and lift your knee as high as you can without your pelvis rolling backwards. Perform 2-3 sets with 10 – 15 repetitions on each side.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-1.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-1.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-2.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-2.jpg)\n***\n**Hip Hikes**: Standing on the edge of a step, keep your knee straight, drop your pelvis to tap your heel to the floor, then lift your pelvis to lift the heel. DO NOT bend the knee or lean to move. Perform 2-3 sets with 10 – 15 repetitions on each side.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-3.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-3.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-4.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-4.jpg)\n***\n**Bird Dogs**: On your hands and knees, engage your core and lift your arm and the opposite leg without arching your back or leaning from side to side. Perform 3 sets of 10 repetitions alternating sides with each repetition.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-5.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-5.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-6.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-6.jpg)\n***\n**Side Planks**: Lying on your side with your elbow underneath you, you can either lift your hip with support on your knees or your feet and hold for 30 seconds to 1 minute. Perform this 3 to 5 times on each side.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-7.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-7.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-8.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-8.jpg)\n***\n**Heel Raises with Tennis Ball**: Place a small ball (tennis ball) between your heels, keeping the ball, raise your heels off the ground keeping your knees straight. Perform 3 sets of 20 repetitions.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-9.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-9.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-10.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-10.jpg)\n***\n### 4\\. Endurance Activities\nParticipating in different types of endurance activities also known as cross-training, will help to reduce injury from overuse with running. Different endurance activities could be HIIT, cycling, swimming, and elliptical. All of these activities done at different paces, intervals, and time lengths can help to improve cardiovascular activity and allow for improvement of endurance during running activities.\n\n### 5\\. Running Technique and Shoe Wear\nRunning techniques can vary significantly. The most important technique in regards to running injuries is the initial contact phase, or when the foot first hits the ground. When a runner utilizes the heel at initial contact, the ground reaction forces (or load) through the lower extremity is absorbed mostly through the knee. This has a higher impact when compared to landing on the ground with the middle or the front of the foot, which is absorbed through the ankle and lower extremity musculature.3 Neither type of initial contact is wrong, but foot wear does matter. When utilizing the heel when initiating contact with the ground, it is important to have cushion through the heel to absorb some of the force to prevent injury. Individuals who prefer to run in minimalist shoes (less cushion) should contact the ground with the middle or the front of the foot.3\n\n### Meet with an Athletico Endurance Expert\nPreventing injury with proper technique and different training methods is an effective and efficient way to improve physical fitness and prevent injuries for runners. Building an all-inclusive program is the key to success for runners. Seek professional advice from one of Athletico’s endurance team members regarding your current running program.\n\nAthletico offers free assessments via telehealth or in-clinic. If you notice abnormal soreness, aches, or pains with a cross training routine or during your running, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan.\n\n[Schedule a Free Assessment](https:\/\/www.athletico.com\/comp-injury-screen\/)\n\n*The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.*\n\nReferences:  \n 1. Lange, D. (n.d.). Running & Jogging – Statistics & Facts. Statista. https:\/\/www.statista.com\/topics\/1743\/running-and-jogging\/.  \n 2. Larson, P. (2020, September 17). Facts on Foot Strike. Runner’s World. https:\/\/www.runnersworld.com\/advanced\/a20796790\/facts-on-foot-strike\/.  \n 3. Leaf Group. (n.d.). 126 Running Statistics You Need to Know in 2021. LIVESTRONG.COM. https:\/\/www.livestrong.com\/article\/13730338-running-statistics\/.\n\n[![Print Friendly, PDF & Email](https:\/\/cdn.printfriendly.com\/buttons\/print-button-gray.png)](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/ \"Printer Friendly, PDF & Email\")\n\n***\n**About the Author:**  \n Paige Gibbens is a physical therapist specializing in lower extremity treatments and is certified in dry needling and Graston. She is also the Missouri & Southern Illinois regional coordinator for Athletico's Endurance Program.\n\n***\n## Read more health resources related to these topics:\n[Endurance](https:\/\/www.athletico.com\/category\/endurance\/) [Exercise and Fitness](https:\/\/www.athletico.com\/category\/exercise\/) [Injury Prevention](https:\/\/www.athletico.com\/category\/injury-prevention-2\/) [Marathon](https:\/\/www.athletico.com\/category\/endurance\/marathon-endurance\/) [Running](https:\/\/www.athletico.com\/category\/endurance\/running\/) [Achilles tendinitis](https:\/\/www.athletico.com\/tag\/achilles-tendinitis\/) [IT Band syndrome](https:\/\/www.athletico.com\/tag\/it-band-syndrome\/) [plantar fasciitis](https:\/\/www.athletico.com\/tag\/plantar-fasciitis\/) [runner's knee](https:\/\/www.athletico.com\/tag\/runners-knee\/) [running injuries](https:\/\/www.athletico.com\/tag\/running-injuries\/) [shin splints](https:\/\/www.athletico.com\/tag\/shin-splints\/)\n***\n## 1 Comment\n1. ![](https:\/\/secure.gravatar.com\/avatar\/985c80161e4e8b09b21bd8ee68ad98bf044e236dea3612ff12242987e3bc3cd3?s=64&d=mm&r=g)\n   \n   ## T Billups\n   [September 10, 2025 at 5:49 am](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/#comment-581776)\n   \n   Great Running Advice & Tips!!\\!\n### Leave a Reply\n\n## CAREERS\n- [Opportunities](https:\/\/careers.athletico.com\/)\n- [Benefits Summary](https:\/\/careers.athletico.com\/)\n- [Career Development](https:\/\/careers.athletico.com\/career-development\/continuing-education\/)\n- [Clinical Education](https:\/\/careers.athletico.com\/career-development\/continuing-education\/)\n- [Mentoring Program](https:\/\/careers.athletico.com\/career-development\/clinician-mentoring-program\/)\n- [Student Resources](https:\/\/careers.athletico.com\/for-students\/student-clinical-education-experiences\/)\n\nCAREERS\n\n- [Opportunities](https:\/\/careers.athletico.com\/)\n- [Benefits Summary](https:\/\/careers.athletico.com\/)\n- [Career Development](https:\/\/careers.athletico.com\/career-development\/continuing-education\/)\n- [Clinical Education](https:\/\/careers.athletico.com\/career-development\/continuing-education\/)\n- [Mentoring Program](https:\/\/careers.athletico.com\/career-development\/clinician-mentoring-program\/)\n- [Student Resources](https:\/\/careers.athletico.com\/for-students\/student-clinical-education-experiences\/)\n\n## FOR PATIENTS\n- [What to Expect](https:\/\/www.athletico.com\/patients\/what-to-expect\/)\n- [What Hurts?](https:\/\/www.athletico.com\/patients\/what-hurts\/)\n- [Insurance Plans](https:\/\/www.athletico.com\/patients\/in-network-insurance-plans\/)\n- [Health Resources](https:\/\/www.athletico.com\/blog\/)\n- [Patient Stories](https:\/\/www.athletico.com\/patients\/submit-your-myathleticostory\/)\n- [Newsletter Signup](https:\/\/www.athletico.com\/patients\/newsletter-signup\/)\n\nFOR PATIENTS\n\n- [What to Expect](https:\/\/www.athletico.com\/patients\/what-to-expect\/)\n- [What Hurts?](https:\/\/www.athletico.com\/patients\/what-hurts\/)\n- [Insurance Plans](https:\/\/www.athletico.com\/patients\/in-network-insurance-plans\/)\n- [Health Resources](https:\/\/www.athletico.com\/blog\/)\n- [Patient Stories](https:\/\/www.athletico.com\/patients\/submit-your-myathleticostory\/)\n- [Newsletter Signup](https:\/\/www.athletico.com\/patients\/newsletter-signup\/)\n\n## ABOUT US\n- [The Athletico Story](https:\/\/www.athletico.com\/our-company\/the-athletico-story\/)\n- [Executive Team](https:\/\/www.athletico.com\/our-company\/executive-team\/)\n- [Outcomes and Satisfaction](https:\/\/www.athletico.com\/our-company\/outcomes-and-satisfaction\/)\n- [Press Room](https:\/\/www.athletico.com\/our-company\/press-room\/press-releases\/)\n- [Community Involvement](https:\/\/www.athletico.com\/our-company\/community-involvement\/)\n- [Proud Partnerships](https:\/\/www.athletico.com\/our-company\/partners\/)\n\nABOUT US\n\n- [The Athletico Story](https:\/\/www.athletico.com\/our-company\/the-athletico-story\/)\n- [Executive Team](https:\/\/www.athletico.com\/our-company\/executive-team\/)\n- [Outcomes and Satisfaction](https:\/\/www.athletico.com\/our-company\/outcomes-and-satisfaction\/)\n- [Press Room](https:\/\/www.athletico.com\/our-company\/press-room\/press-releases\/)\n- [Community Involvement](https:\/\/www.athletico.com\/our-company\/community-involvement\/)\n- [Proud Partnerships](https:\/\/www.athletico.com\/our-company\/partners\/)\n\n## HELP\n- [1-877-ATHLETICO (284-5384)](tel:877-284-5384)\n- [Email: info@athletico.com](mailto:info@athletico.com)\n- [Frequently Asked Questions](https:\/\/www.athletico.com\/patients\/frequently-asked-questions\/)\n- [Language Assistance Services](https:\/\/www.athletico.com\/language-assistance-services\/)\n- [Cookie Preferences](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/)\n\nHELP\n\n- [1-877-ATHLETICO (284-5384)](tel:877-284-5384)\n- [Email: info@athletico.com](mailto:info@athletico.com)\n- [Frequently Asked Questions](https:\/\/www.athletico.com\/patients\/frequently-asked-questions\/)\n- [Language Assistance Services](https:\/\/www.athletico.com\/language-assistance-services\/)\n- [Cookie Preferences](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/)\n\n- [*Like us on Facebook*](https:\/\/www.facebook.com\/athleticopt)\n- [*Follow us on X*](https:\/\/twitter.com\/AthletiCo)\n- [*Follow us on Instagram*](https:\/\/www.instagram.com\/athletico_pt)\n- [*Connect with us on LinkedIn*](https:\/\/www.linkedin.com\/company\/athletico)\n- [*Created with Sketch. Created with Sketch. Follow us on Pinterest*](https:\/\/www.pinterest.com\/athletico_pt\/)\n- [*Follow us on TikTok*](https:\/\/www.tiktok.com\/@athletico_pt)\n- [*Subscribe to our channel on YouTube*](https:\/\/www.youtube.com\/user\/ath625)\n- [*Subscribe to our RSS feed*](https:\/\/www.athletico.com\/blog\/)\n\n*Athletico Physical Therapy complies with applicable Federal civil rights laws and does not discriminate on the basis of race, age, religion, sex, national origin, socioeconomic status, sexual orientation, gender identity or expression, disability, veteran status, or source of payment. You will be treated with dignity, compassion, and respect as an individual.*\n\n*Athletico Physical Therapy cumple con las leyes federales de derechos civiles aplicables y no discrimina por motivos de raza, edad, religión, sexo, origen nacional, condición socioeconómica, orientación sexual, identidad o expresión de género, discapacidad, condición de veterano o fuente de pago. Serás tratado con dignidad, compasión y respeto como individuo.*\n\nAthletico Physical Therapy ©Copyright 2025\n\n[877-ATHLETICO (284-5384)](tel:1-800-555-1212)\n\n- [Locations](https:\/\/www.athletico.com\/locations\/)\n- [Notice of Non-Discrimination](https:\/\/www.athletico.com\/notice-non-discrimination\/)\n- [Website Terms of Use & Privacy Policy](https:\/\/www.athletico.com\/patients\/notice-of-privacy-policies\/website-privacy-policy\/)\n- [Sitemap](https:\/\/www.athletico.com\/sitemap_index.xml)","attrs_readable_markdown":"June 21, 2021 7:30 am by Paige Gibbens, PT, DPT, MHA  \\|    [1 Comment](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/#comments)\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, weight concerns, running a race\/competition, staying healthy, and having fun. Running for 5 – 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running less 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.2 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\n### 1\\. Warm Up\/Cool Down\nA proper warm up and cool down is 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, it is important 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### 2\\. Mobility Training\nProper mobility can allow for improved running mechanics. While too much stiffness or too much mobility can cause problems, being able to move properly through the motions needed is very important. Touching base with a local physical therapist regarding mobility can truly improve your running efficiency, as well as help to prevent common running injuries. This can be assessed by a physical therapist to determine which joints need mobility training and which joints need stability training.\n\n### 3\\. Strength Training\nStrength training is a great method to improve running and reduce injury risk with running. While mobility training is important, as stated above, strength training is also important. Strong muscles will allow for good shock absorption and stabilization of the leg to reduce injuries caused from increasing load. Below are a few exercises all runners should perform to prevent injury:\n***\n**Clamshells**: Lying on your side with your knees in line with your hips, tighten your tummy, squeeze your bottom, and lift your knee as high as you can without your pelvis rolling backwards. Perform 2-3 sets with 10 – 15 repetitions on each side.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-1.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-1.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-2.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-2.jpg)\n***\n**Hip Hikes**: Standing on the edge of a step, keep your knee straight, drop your pelvis to tap your heel to the floor, then lift your pelvis to lift the heel. DO NOT bend the knee or lean to move. Perform 2-3 sets with 10 – 15 repetitions on each side.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-3.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-3.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-4.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-4.jpg)\n***\n**Bird Dogs**: On your hands and knees, engage your core and lift your arm and the opposite leg without arching your back or leaning from side to side. Perform 3 sets of 10 repetitions alternating sides with each repetition.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-5.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-5.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-6.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-6.jpg)\n***\n**Side Planks**: Lying on your side with your elbow underneath you, you can either lift your hip with support on your knees or your feet and hold for 30 seconds to 1 minute. Perform this 3 to 5 times on each side.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-7.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-7.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-8.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-8.jpg)\n***\n**Heel Raises with Tennis Ball**: Place a small ball (tennis ball) between your heels, keeping the ball, raise your heels off the ground keeping your knees straight. Perform 3 sets of 20 repetitions.\n\n[![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-9.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-9.jpg) [![5 Tips to Prevent Common Running Injuries ](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-10.jpg)](https:\/\/www.athletico.com\/wp-content\/uploads\/2021\/06\/5-tips-to-prevent-common-running-injuries-10.jpg)\n***\n### 4\\. Endurance Activities\nParticipating in different types of endurance activities also known as cross-training, will help to reduce injury from overuse with running. Different endurance activities could be HIIT, cycling, swimming, and elliptical. All of these activities done at different paces, intervals, and time lengths can help to improve cardiovascular activity and allow for improvement of endurance during running activities.\n\n### 5\\. Running Technique and Shoe Wear\nRunning techniques can vary significantly. The most important technique in regards to running injuries is the initial contact phase, or when the foot first hits the ground. When a runner utilizes the heel at initial contact, the ground reaction forces (or load) through the lower extremity is absorbed mostly through the knee. This has a higher impact when compared to landing on the ground with the middle or the front of the foot, which is absorbed through the ankle and lower extremity musculature.3 Neither type of initial contact is wrong, but foot wear does matter. When utilizing the heel when initiating contact with the ground, it is important to have cushion through the heel to absorb some of the force to prevent injury. Individuals who prefer to run in minimalist shoes (less cushion) should contact the ground with the middle or the front of the foot.3\n\n### Meet with an Athletico Endurance Expert\nPreventing injury with proper technique and different training methods is an effective and efficient way to improve physical fitness and prevent injuries for runners. Building an all-inclusive program is the key to success for runners. Seek professional advice from one of Athletico’s endurance team members regarding your current running program.\n\nAthletico offers free assessments via telehealth or in-clinic. If you notice abnormal soreness, aches, or pains with a cross training routine or during your running, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan.\n\n[Schedule a Free Assessment](https:\/\/www.athletico.com\/comp-injury-screen\/)\n\n*The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.*\n\nReferences:  \n 1. Lange, D. (n.d.). Running & Jogging – Statistics & Facts. Statista. https:\/\/www.statista.com\/topics\/1743\/running-and-jogging\/.  \n 2. Larson, P. (2020, September 17). Facts on Foot Strike. Runner’s World. https:\/\/www.runnersworld.com\/advanced\/a20796790\/facts-on-foot-strike\/.  \n 3. Leaf Group. (n.d.). 126 Running Statistics You Need to Know in 2021. LIVESTRONG.COM. https:\/\/www.livestrong.com\/article\/13730338-running-statistics\/.\n\n[![Print Friendly, PDF & Email](https:\/\/cdn.printfriendly.com\/buttons\/print-button-gray.png)](https:\/\/www.athletico.com\/2021\/06\/21\/5-tips-to-prevent-common-running-injuries\/ \"Printer Friendly, PDF & Email\")","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

10 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.3 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
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://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/
Last Crawled	2026-04-09 08:31:31 (10 days ago)
First Indexed	2021-06-21 23:02:14 (4 years ago)
HTTP Status Code	200
Meta Title	5 Tips to Prevent Common Running Injuries - Athletico
Meta Description	Running has become an increasingly popular activity for exercise among people of all ages. In fact, 60 million people within the United States participate
Meta Canonical	null
Boilerpipe Text	June 21, 2021 7:30 am by Paige Gibbens, PT, DPT, MHA \| 1 Comment 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, weight concerns, running a race/competition, staying healthy, and having fun. Running for 5 – 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running less 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. 2 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 is 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, it is important 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. 2. Mobility Training Proper mobility can allow for improved running mechanics. While too much stiffness or too much mobility can cause problems, being able to move properly through the motions needed is very important. Touching base with a local physical therapist regarding mobility can truly improve your running efficiency, as well as help to prevent common running injuries. This can be assessed by a physical therapist to determine which joints need mobility training and which joints need stability training. 3. Strength Training Strength training is a great method to improve running and reduce injury risk with running. While mobility training is important, as stated above, strength training is also important. Strong muscles will allow for good shock absorption and stabilization of the leg to reduce injuries caused from increasing load. Below are a few exercises all runners should perform to prevent injury: Clamshells : Lying on your side with your knees in line with your hips, tighten your tummy, squeeze your bottom, and lift your knee as high as you can without your pelvis rolling backwards. Perform 2-3 sets with 10 – 15 repetitions on each side. Hip Hikes : Standing on the edge of a step, keep your knee straight, drop your pelvis to tap your heel to the floor, then lift your pelvis to lift the heel. DO NOT bend the knee or lean to move. Perform 2-3 sets with 10 – 15 repetitions on each side. Bird Dogs : On your hands and knees, engage your core and lift your arm and the opposite leg without arching your back or leaning from side to side. Perform 3 sets of 10 repetitions alternating sides with each repetition. Side Planks : Lying on your side with your elbow underneath you, you can either lift your hip with support on your knees or your feet and hold for 30 seconds to 1 minute. Perform this 3 to 5 times on each side. Heel Raises with Tennis Ball : Place a small ball (tennis ball) between your heels, keeping the ball, raise your heels off the ground keeping your knees straight. Perform 3 sets of 20 repetitions. 4. Endurance Activities Participating in different types of endurance activities also known as cross-training, will help to reduce injury from overuse with running. Different endurance activities could be HIIT, cycling, swimming, and elliptical. All of these activities done at different paces, intervals, and time lengths can help to improve cardiovascular activity and allow for improvement of endurance during running activities. 5. Running Technique and Shoe Wear Running techniques can vary significantly. The most important technique in regards to running injuries is the initial contact phase, or when the foot first hits the ground. When a runner utilizes the heel at initial contact, the ground reaction forces (or load) through the lower extremity is absorbed mostly through the knee. This has a higher impact when compared to landing on the ground with the middle or the front of the foot, which is absorbed through the ankle and lower extremity musculature. 3 Neither type of initial contact is wrong, but foot wear does matter. When utilizing the heel when initiating contact with the ground, it is important to have cushion through the heel to absorb some of the force to prevent injury. Individuals who prefer to run in minimalist shoes (less cushion) should contact the ground with the middle or the front of the foot. 3 Meet with an Athletico Endurance Expert Preventing injury with proper technique and different training methods is an effective and efficient way to improve physical fitness and prevent injuries for runners. Building an all-inclusive program is the key to success for runners. Seek professional advice from one of Athletico’s endurance team members regarding your current running program. Athletico offers free assessments via telehealth or in-clinic. If you notice abnormal soreness, aches, or pains with a cross training routine or during your running, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan. Schedule a Free Assessment The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions. References: 1. Lange, D. (n.d.). Running & Jogging – Statistics & Facts. Statista. https://www.statista.com/topics/1743/running-and-jogging/. 2. Larson, P. (2020, September 17). Facts on Foot Strike. Runner’s World. https://www.runnersworld.com/advanced/a20796790/facts-on-foot-strike/. 3. Leaf Group. (n.d.). 126 Running Statistics You Need to Know in 2021. LIVESTRONG.COM. https://www.livestrong.com/article/13730338-running-statistics/.
Markdown	[Skip to main content](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/#main) ![](https://www.athletico.com/app/themes/athletico/images/px.png) [![Athletico](https://www.athletico.com/app/themes/athletico/images/logo.svg)](https://www.athletico.com/) Search Menu [Careers](https://careers.athletico.com/) [For Medical Professionals](https://www.athletico.com/for-medical-professionals/) [For Employers](https://www.athletico.com/employer-performance-solutions/) [Pay Your Bill](https://www.athletico.com/securenet-2/) [877-ATHLETICO](tel:18772845384) Search the site \$refs.searchInput?.focus()) }" tabindex="-1" x-cloak \> Close Search - [Patients](https://www.athletico.com/patients/what-to-expect/) - [Free Assessment](https://www.athletico.com/services/free-assessment/) - [Schedule Appointment](https://www.athletico.com/patients/request-appointment/) - [What Hurts?](https://www.athletico.com/patients/what-hurts/) - [New Patient Registration](https://www.athletico.com/patients/new-patient-registration/) - [What to Expect](https://www.athletico.com/patients/what-to-expect/) - [Home Exercises](https://www.athletico.com/app/) - [Online Bill Payment](https://www.athletico.com/securenet-2/) - [Patient Stories](https://www.athletico.com/patients/submit-your-myathleticostory/) - [Insurance Plans](https://www.athletico.com/patients/in-network-insurance-plans/) - [No Prescription Needed](https://www.athletico.com/patients/direct-access-physical-therapy/) - [Medical Records Request](https://www.athletico.com/patients/medical-records-request/) - [Compliance Program](https://www.athletico.com/patients/corporate-compliance-program/) - [Frequently Asked Questions (FAQs)](https://www.athletico.com/patients/frequently-asked-questions/) - [Newsletter Signup](https://www.athletico.com/patients/newsletter-signup/) - [Services](https://www.athletico.com/services/) - [Free Assessment](https://www.athletico.com/services/free-assessment/) - [Physical Therapy](https://www.athletico.com/services/physical-therapy/) - [Telehealth: Virtual Visits](https://www.athletico.com/patients/telehealth-physical-therapy-virtual-treatment-options/) - [Hand/Upper Extremity Therapy](https://www.athletico.com/services/occupational-therapy/) - [Work Injuries – Work4U](https://www.athletico.com/services/work-comp/) - [Athletic Training](https://www.athletico.com/services/sports-medicine-and-athletic-training/) - [Concussion & Vertigo/Vestibular](https://www.athletico.com/services/head-injury-and-concussion-management/) - [Pelvic Health Therapy](https://www.athletico.com/services/pelvic-health-physical-therapy/) - [Back Pain](https://www.athletico.com/services/spine-specialty/) - [Home Therapy](https://www.athletico.com/services/home-therapy-services/) - [Pediatric Therapy](https://www.athletico.com/services/specialized-services/pediatric-physical-therapy/) - [Pain Therapy](https://www.athletico.com/services/pain-therapy/) - [Specialized Services](https://www.athletico.com/services/specialized-services/) - [Specialty Techniques](https://www.athletico.com/services/specialty-techniques/) - [Locations](https://www.athletico.com/locations/) - [About Us](https://www.athletico.com/our-company/) - [The Athletico Story](https://www.athletico.com/our-company/the-athletico-story/) - [Executive Team](https://www.athletico.com/our-company/executive-team/) - [Board of Directors](https://www.athletico.com/our-company/board-of-directors/) - [Outcomes & Satisfaction](https://www.athletico.com/our-company/outcomes-and-satisfaction/) - [Press Room](https://www.athletico.com/our-company/press-room/) - [Community Involvement](https://www.athletico.com/our-company/community-involvement/) - [Proud Partnerships](https://www.athletico.com/our-company/proud-partnerships/) - [Contact Us](https://www.athletico.com/our-company/contact-us/) - [Health Resources](https://www.athletico.com/blog/) [PATIENT LOG IN](https://my.athletico.com/) [SCHEDULE APPOINTMENT](https://www.athletico.com/patients/request-appointment/) Search ![](https://www.athletico.com/app/uploads/2021/06/5-tips-to-prevent-common-running-injuries-featured-900x356.jpg) width="900" height="356" \> # 5 Tips to Prevent Common Running Injuries June 21, 2021 7:30 am by Paige Gibbens, PT, DPT, MHA \\| [1 Comment](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/#comments) 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, weight concerns, running a race/competition, staying healthy, and having fun. Running for 5 – 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running less 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.2 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 is 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, it is important 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. ### 2\. Mobility Training Proper mobility can allow for improved running mechanics. While too much stiffness or too much mobility can cause problems, being able to move properly through the motions needed is very important. Touching base with a local physical therapist regarding mobility can truly improve your running efficiency, as well as help to prevent common running injuries. This can be assessed by a physical therapist to determine which joints need mobility training and which joints need stability training. ### 3\. Strength Training Strength training is a great method to improve running and reduce injury risk with running. While mobility training is important, as stated above, strength training is also important. Strong muscles will allow for good shock absorption and stabilization of the leg to reduce injuries caused from increasing load. Below are a few exercises all runners should perform to prevent injury: * Clamshells: Lying on your side with your knees in line with your hips, tighten your tummy, squeeze your bottom, and lift your knee as high as you can without your pelvis rolling backwards. Perform 2-3 sets with 10 – 15 repetitions on each side. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-1.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-1.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-2.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-2.jpg) * Hip Hikes: Standing on the edge of a step, keep your knee straight, drop your pelvis to tap your heel to the floor, then lift your pelvis to lift the heel. DO NOT bend the knee or lean to move. Perform 2-3 sets with 10 – 15 repetitions on each side. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-3.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-3.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-4.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-4.jpg) * Bird Dogs: On your hands and knees, engage your core and lift your arm and the opposite leg without arching your back or leaning from side to side. Perform 3 sets of 10 repetitions alternating sides with each repetition. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-5.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-5.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-6.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-6.jpg) * Side Planks: Lying on your side with your elbow underneath you, you can either lift your hip with support on your knees or your feet and hold for 30 seconds to 1 minute. Perform this 3 to 5 times on each side. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-7.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-7.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-8.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-8.jpg) * Heel Raises with Tennis Ball: Place a small ball (tennis ball) between your heels, keeping the ball, raise your heels off the ground keeping your knees straight. Perform 3 sets of 20 repetitions. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-9.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-9.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-10.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-10.jpg) * ### 4\. Endurance Activities Participating in different types of endurance activities also known as cross-training, will help to reduce injury from overuse with running. Different endurance activities could be HIIT, cycling, swimming, and elliptical. All of these activities done at different paces, intervals, and time lengths can help to improve cardiovascular activity and allow for improvement of endurance during running activities. ### 5\. Running Technique and Shoe Wear Running techniques can vary significantly. The most important technique in regards to running injuries is the initial contact phase, or when the foot first hits the ground. When a runner utilizes the heel at initial contact, the ground reaction forces (or load) through the lower extremity is absorbed mostly through the knee. This has a higher impact when compared to landing on the ground with the middle or the front of the foot, which is absorbed through the ankle and lower extremity musculature.3 Neither type of initial contact is wrong, but foot wear does matter. When utilizing the heel when initiating contact with the ground, it is important to have cushion through the heel to absorb some of the force to prevent injury. Individuals who prefer to run in minimalist shoes (less cushion) should contact the ground with the middle or the front of the foot.3 ### Meet with an Athletico Endurance Expert Preventing injury with proper technique and different training methods is an effective and efficient way to improve physical fitness and prevent injuries for runners. Building an all-inclusive program is the key to success for runners. Seek professional advice from one of Athletico’s endurance team members regarding your current running program. Athletico offers free assessments via telehealth or in-clinic. If you notice abnormal soreness, aches, or pains with a cross training routine or during your running, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan. [Schedule a Free Assessment](https://www.athletico.com/comp-injury-screen/) The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions. References: 1. Lange, D. (n.d.). Running & Jogging – Statistics & Facts. Statista. https://www.statista.com/topics/1743/running-and-jogging/. 2. Larson, P. (2020, September 17). Facts on Foot Strike. Runner’s World. https://www.runnersworld.com/advanced/a20796790/facts-on-foot-strike/. 3. Leaf Group. (n.d.). 126 Running Statistics You Need to Know in 2021. LIVESTRONG.COM. https://www.livestrong.com/article/13730338-running-statistics/. [![Print Friendly, PDF & Email](https://cdn.printfriendly.com/buttons/print-button-gray.png)](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/ "Printer Friendly, PDF & Email") * About the Author: Paige Gibbens is a physical therapist specializing in lower extremity treatments and is certified in dry needling and Graston. She is also the Missouri & Southern Illinois regional coordinator for Athletico's Endurance Program. * ## Read more health resources related to these topics: [Endurance](https://www.athletico.com/category/endurance/) [Exercise and Fitness](https://www.athletico.com/category/exercise/) [Injury Prevention](https://www.athletico.com/category/injury-prevention-2/) [Marathon](https://www.athletico.com/category/endurance/marathon-endurance/) [Running](https://www.athletico.com/category/endurance/running/) [Achilles tendinitis](https://www.athletico.com/tag/achilles-tendinitis/) [IT Band syndrome](https://www.athletico.com/tag/it-band-syndrome/) [plantar fasciitis](https://www.athletico.com/tag/plantar-fasciitis/) [runner's knee](https://www.athletico.com/tag/runners-knee/) [running injuries](https://www.athletico.com/tag/running-injuries/) [shin splints](https://www.athletico.com/tag/shin-splints/) *** ## 1 Comment 1. ![](https://secure.gravatar.com/avatar/985c80161e4e8b09b21bd8ee68ad98bf044e236dea3612ff12242987e3bc3cd3?s=64&d=mm&r=g) ## T Billups [September 10, 2025 at 5:49 am](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/#comment-581776) Great Running Advice & Tips!!\! ### Leave a Reply ## CAREERS - [Opportunities](https://careers.athletico.com/) - [Benefits Summary](https://careers.athletico.com/) - [Career Development](https://careers.athletico.com/career-development/continuing-education/) - [Clinical Education](https://careers.athletico.com/career-development/continuing-education/) - [Mentoring Program](https://careers.athletico.com/career-development/clinician-mentoring-program/) - [Student Resources](https://careers.athletico.com/for-students/student-clinical-education-experiences/) CAREERS - [Opportunities](https://careers.athletico.com/) - [Benefits Summary](https://careers.athletico.com/) - [Career Development](https://careers.athletico.com/career-development/continuing-education/) - [Clinical Education](https://careers.athletico.com/career-development/continuing-education/) - [Mentoring Program](https://careers.athletico.com/career-development/clinician-mentoring-program/) - [Student Resources](https://careers.athletico.com/for-students/student-clinical-education-experiences/) ## FOR PATIENTS - [What to Expect](https://www.athletico.com/patients/what-to-expect/) - [What Hurts?](https://www.athletico.com/patients/what-hurts/) - [Insurance Plans](https://www.athletico.com/patients/in-network-insurance-plans/) - [Health Resources](https://www.athletico.com/blog/) - [Patient Stories](https://www.athletico.com/patients/submit-your-myathleticostory/) - [Newsletter Signup](https://www.athletico.com/patients/newsletter-signup/) FOR PATIENTS - [What to Expect](https://www.athletico.com/patients/what-to-expect/) - [What Hurts?](https://www.athletico.com/patients/what-hurts/) - [Insurance Plans](https://www.athletico.com/patients/in-network-insurance-plans/) - [Health Resources](https://www.athletico.com/blog/) - [Patient Stories](https://www.athletico.com/patients/submit-your-myathleticostory/) - [Newsletter Signup](https://www.athletico.com/patients/newsletter-signup/) ## ABOUT US - [The Athletico Story](https://www.athletico.com/our-company/the-athletico-story/) - [Executive Team](https://www.athletico.com/our-company/executive-team/) - [Outcomes and Satisfaction](https://www.athletico.com/our-company/outcomes-and-satisfaction/) - [Press Room](https://www.athletico.com/our-company/press-room/press-releases/) - [Community Involvement](https://www.athletico.com/our-company/community-involvement/) - [Proud Partnerships](https://www.athletico.com/our-company/partners/) ABOUT US - [The Athletico Story](https://www.athletico.com/our-company/the-athletico-story/) - [Executive Team](https://www.athletico.com/our-company/executive-team/) - [Outcomes and Satisfaction](https://www.athletico.com/our-company/outcomes-and-satisfaction/) - [Press Room](https://www.athletico.com/our-company/press-room/press-releases/) - [Community Involvement](https://www.athletico.com/our-company/community-involvement/) - [Proud Partnerships](https://www.athletico.com/our-company/partners/) ## HELP - [1-877-ATHLETICO (284-5384)](tel:877-284-5384) - [Email: info@athletico.com](mailto:info@athletico.com) - [Frequently Asked Questions](https://www.athletico.com/patients/frequently-asked-questions/) - [Language Assistance Services](https://www.athletico.com/language-assistance-services/) - [Cookie Preferences](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/) HELP - [1-877-ATHLETICO (284-5384)](tel:877-284-5384) - [Email: info@athletico.com](mailto:info@athletico.com) - [Frequently Asked Questions](https://www.athletico.com/patients/frequently-asked-questions/) - [Language Assistance Services](https://www.athletico.com/language-assistance-services/) - [Cookie Preferences](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/) - [Like us on Facebook](https://www.facebook.com/athleticopt) - [Follow us on X](https://twitter.com/AthletiCo) - [Follow us on Instagram](https://www.instagram.com/athletico_pt) - [Connect with us on LinkedIn](https://www.linkedin.com/company/athletico) - [Created with Sketch. Created with Sketch. Follow us on Pinterest](https://www.pinterest.com/athletico_pt/) - [Follow us on TikTok](https://www.tiktok.com/@athletico_pt) - [Subscribe to our channel on YouTube](https://www.youtube.com/user/ath625) - [Subscribe to our RSS feed](https://www.athletico.com/blog/) Athletico Physical Therapy complies with applicable Federal civil rights laws and does not discriminate on the basis of race, age, religion, sex, national origin, socioeconomic status, sexual orientation, gender identity or expression, disability, veteran status, or source of payment. You will be treated with dignity, compassion, and respect as an individual. Athletico Physical Therapy cumple con las leyes federales de derechos civiles aplicables y no discrimina por motivos de raza, edad, religión, sexo, origen nacional, condición socioeconómica, orientación sexual, identidad o expresión de género, discapacidad, condición de veterano o fuente de pago. Serás tratado con dignidad, compasión y respeto como individuo. Athletico Physical Therapy ©Copyright 2025 [877-ATHLETICO (284-5384)](tel:1-800-555-1212) - [Locations](https://www.athletico.com/locations/) - [Notice of Non-Discrimination](https://www.athletico.com/notice-non-discrimination/) - [Website Terms of Use & Privacy Policy](https://www.athletico.com/patients/notice-of-privacy-policies/website-privacy-policy/) - [Sitemap](https://www.athletico.com/sitemap_index.xml)
Readable Markdown	June 21, 2021 7:30 am by Paige Gibbens, PT, DPT, MHA \\| [1 Comment](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/#comments) 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, weight concerns, running a race/competition, staying healthy, and having fun. Running for 5 – 10 minutes per day has shown to decrease the risk of death and cardiovascular disease. Running less 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.2 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 is 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, it is important 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. ### 2\. Mobility Training Proper mobility can allow for improved running mechanics. While too much stiffness or too much mobility can cause problems, being able to move properly through the motions needed is very important. Touching base with a local physical therapist regarding mobility can truly improve your running efficiency, as well as help to prevent common running injuries. This can be assessed by a physical therapist to determine which joints need mobility training and which joints need stability training. ### 3\. Strength Training Strength training is a great method to improve running and reduce injury risk with running. While mobility training is important, as stated above, strength training is also important. Strong muscles will allow for good shock absorption and stabilization of the leg to reduce injuries caused from increasing load. Below are a few exercises all runners should perform to prevent injury: * Clamshells: Lying on your side with your knees in line with your hips, tighten your tummy, squeeze your bottom, and lift your knee as high as you can without your pelvis rolling backwards. Perform 2-3 sets with 10 – 15 repetitions on each side. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-1.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-1.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-2.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-2.jpg) * Hip Hikes: Standing on the edge of a step, keep your knee straight, drop your pelvis to tap your heel to the floor, then lift your pelvis to lift the heel. DO NOT bend the knee or lean to move. Perform 2-3 sets with 10 – 15 repetitions on each side. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-3.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-3.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-4.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-4.jpg) * Bird Dogs: On your hands and knees, engage your core and lift your arm and the opposite leg without arching your back or leaning from side to side. Perform 3 sets of 10 repetitions alternating sides with each repetition. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-5.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-5.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-6.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-6.jpg) * Side Planks: Lying on your side with your elbow underneath you, you can either lift your hip with support on your knees or your feet and hold for 30 seconds to 1 minute. Perform this 3 to 5 times on each side. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-7.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-7.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-8.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-8.jpg) * Heel Raises with Tennis Ball: Place a small ball (tennis ball) between your heels, keeping the ball, raise your heels off the ground keeping your knees straight. Perform 3 sets of 20 repetitions. [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-9.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-9.jpg) [![5 Tips to Prevent Common Running Injuries ](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-10.jpg)](https://www.athletico.com/wp-content/uploads/2021/06/5-tips-to-prevent-common-running-injuries-10.jpg) * ### 4\. Endurance Activities Participating in different types of endurance activities also known as cross-training, will help to reduce injury from overuse with running. Different endurance activities could be HIIT, cycling, swimming, and elliptical. All of these activities done at different paces, intervals, and time lengths can help to improve cardiovascular activity and allow for improvement of endurance during running activities. ### 5\. Running Technique and Shoe Wear Running techniques can vary significantly. The most important technique in regards to running injuries is the initial contact phase, or when the foot first hits the ground. When a runner utilizes the heel at initial contact, the ground reaction forces (or load) through the lower extremity is absorbed mostly through the knee. This has a higher impact when compared to landing on the ground with the middle or the front of the foot, which is absorbed through the ankle and lower extremity musculature.3 Neither type of initial contact is wrong, but foot wear does matter. When utilizing the heel when initiating contact with the ground, it is important to have cushion through the heel to absorb some of the force to prevent injury. Individuals who prefer to run in minimalist shoes (less cushion) should contact the ground with the middle or the front of the foot.3 ### Meet with an Athletico Endurance Expert Preventing injury with proper technique and different training methods is an effective and efficient way to improve physical fitness and prevent injuries for runners. Building an all-inclusive program is the key to success for runners. Seek professional advice from one of Athletico’s endurance team members regarding your current running program. Athletico offers free assessments via telehealth or in-clinic. If you notice abnormal soreness, aches, or pains with a cross training routine or during your running, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan. [Schedule a Free Assessment](https://www.athletico.com/comp-injury-screen/) The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions. References: 1. Lange, D. (n.d.). Running & Jogging – Statistics & Facts. Statista. https://www.statista.com/topics/1743/running-and-jogging/. 2. Larson, P. (2020, September 17). Facts on Foot Strike. Runner’s World. https://www.runnersworld.com/advanced/a20796790/facts-on-foot-strike/. 3. Leaf Group. (n.d.). 126 Running Statistics You Need to Know in 2021. LIVESTRONG.COM. https://www.livestrong.com/article/13730338-running-statistics/. [![Print Friendly, PDF & Email](https://cdn.printfriendly.com/buttons/print-button-gray.png)](https://www.athletico.com/2021/06/21/5-tips-to-prevent-common-running-injuries/ "Printer Friendly, PDF & Email")
Shard	4 (laksa)
Root Hash	9448539852554721004
Unparsed URL	com,athletico!www,/2021/06/21/5-tips-to-prevent-common-running-injuries/ s443