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Calculated Shard: 37 (from laksa127)

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Query:

curl -X POST \
  'http://laksa037.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.gradyhealth.org/blog/how-to-prevent-running-injuries/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.gradyhealth.org/blog/how-to-prevent-running-injuries/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.gradyhealth.org\/blog\/how-to-prevent-running-injuries\/","crawl_time":1776172899,"first_indexed_time":1654897139,"http_code":200,"src_unparsed":"org,gradyhealth!www,\/blog\/how-to-prevent-running-injuries\/ s443","src_root_hash":"11476841340965389637","history_drop_reason":null,"meta_title":"How To Prevent Running Injuries | Grady Health","meta_descriptions":["Get ready for the Peachtree Road Race! Learn how to avoid common running injuries and maximize your performance with these essential tips."],"attrs_boilerpipe_text":"Skip to content\nIt’s almost Peachtree Road Race time! So, before you ramp up your training, it’s essential to know how to avoid injury. If you are an experienced runner, you know that injuries are inevitable. Studies suggest that up to \n75%\n of runners get hurt each year.\nCommon injuries include blisters, shin pain, soft-tissue injuries like pulled muscles or ligament sprains, and skin injuries, ranging from sunburn to cuts and bruises if you fall.\nDespite what you may read, the quality of your running shoes plays a small role in whether you hurt yourself on a run. More important is adding a few minutes to your workout to do a few common-sense things to make the most of every run.\nTrain Smarter\nWarm up before running. Do plenty of slow and sustained stretches. Especially stretch the muscles in your thighs and calves.\nCool down after running, doing those stretches after your workout helps to keep muscles loose.\nDrink plenty of water before, during, and after your run.\nPace yourself. Increase how long you run over a few months.\nWear layers of clothing to avoid overheating, which can lead to problems like chafing.\nGet Stronger\nMost runners focus on the mechanics without thinking about their strength. Exercises that strengthen your core and improve flexibility will help to reduce injuries by increasing muscle strength and stamina.\nOnce you’ve strengthened your core, consider exercises to strengthen your legs and specific muscle so that you can tackle “heartbreak hill.”\nUse Common Sense\nUnless you are competing in a race, each run should focus on building for the next run. That means you don’t have to push yourself excessively to run faster and longer every day. Take your time to build to your goal. That will help you build strength and stamina, as well. And consider some common-sense tips:\nAvoid running near roads, where you’ll inhale harmful exhaust fumes – and could find yourself facing oncoming traffic.\nAvoid running during the hottest part of the day in summer. Mornings and evenings are usually cooler.\nUse real running shoes that will provide the support you need. Make sure those shoes fit properly to reduce the risk of blisters.\nUse a good sunscreen, with at least an SPF 30, even if you’re running in the morning or evening. It’s easy to get a painful sunburn.\nConsider training in a group. Being part of a running group usually provides more than company on a run. Running groups can offer tips on training, exercise, and fitness. And they provide the kind of encouragement that can get you through injuries you experience.\nNo matter what kind of running you do, take precautions. It’s easier to prevent injuries than treat them.\nReady to Get Out There – We Can Help\nIf you have questions about running injuries or want to make sure what your limits should be if you’re getting started, you should\nspeak with your doctor\n. If you do not have a doctor, Grady can help. If you need a primary care physician, give us a call at\n(404) 616-1000\n. We’ll arrange an appointment at a\nPrimary Care Center\nnear you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.\nLearn more on this topic\nFind additional information related to this article here.\nRelated Articles\nWe've found more content based on this article. You may find this information helpful as well.\n3 Reasons to Know Your HIV Status\nKnowing your HIV status is normal. Getting tested is easy. And taking control of your health is powerful. Grady can help.\nPublished 24 Nov 2025","attrs_markdown":"[Skip to content](https:\/\/www.gradyhealth.org\/blog\/how-to-prevent-running-injuries\/#main)\n\n[Header Logo ![Grady home](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/grady-logo.svg)](https:\/\/www.gradyhealth.org\/)\n\n[![Locations](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/locations.svg) Locations](https:\/\/www.gradyhealth.org\/locations\/)   [![Make an appointment](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/make-appt.svg) Appointments Make an Appointment](https:\/\/www.gradyhealth.org\/make-an-appointment\/)   [![MyChart Login](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/mychart.svg) MyChart MyChart Login](https:\/\/mychart.gradyhealth.org\/)   [![Search](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/search.svg) Search](https:\/\/www.gradyhealth.org\/search\/)\n\n![Menu](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/hamburger.svg) Menu\n\n- Services\n  - Featured Services\n    - [Behavioral Health](https:\/\/www.gradyhealth.org\/services\/behavioral-health\/)\n    - [Cancer](https:\/\/www.gradyhealth.org\/services\/cancer-care\/)\n    - [Heart & Vascular](https:\/\/www.gradyhealth.org\/services\/heart-and-vascular\/)\n    - [Orthopedics](https:\/\/www.gradyhealth.org\/services\/orthopedics-at-grady\/)\n    - [Stroke & Neurosciences](https:\/\/www.gradyhealth.org\/services\/stroke-and-neuro\/)\n    - [Surgical Services](https:\/\/www.gradyhealth.org\/services\/surgical\/)\n    - [Trauma & Emergency](https:\/\/www.gradyhealth.org\/services\/trauma-and-er\/)\n    - [Women’s Health](https:\/\/www.gradyhealth.org\/services\/womens-health\/)\n  - Primary Care\n    - [Locations & directions](https:\/\/www.gradyhealth.org\/locations\/)\n    - [What we treat](https:\/\/www.gradyhealth.org\/services\/primary-care\/)\n  - Walk-in \/ Urgent Care\n    - [Locations & directions](https:\/\/www.gradyhealth.org\/locations\/urgent-care-center\/)\n    - [What we treat](https:\/\/www.gradyhealth.org\/locations\/urgent-care-center\/#services)\n  - [View all \/ Search](https:\/\/www.gradyhealth.org\/services\/)\n  - [Need help finding the right care?](https:\/\/www.gradyhealth.org\/find-the-right-care\/)\n- [Find a Doctor](https:\/\/www.gradyhealth.org\/provider-finder\/)\n- Patients & Visitors\n  - Visitors\n    - [About Grady](https:\/\/www.gradyhealth.org\/about-us\/)\n    - [Patient rights & responsibilities](https:\/\/www.gradyhealth.org\/patient-rights-responsibilities\/)\n    - [Plan for your visit](https:\/\/www.gradyhealth.org\/prepare-for-your-appointment\/)\n  - Current Patients\n    - [Pay your bill](https:\/\/www.gradyhealth.org\/mychart\/#pay-bills)\n    - [Request medical records](https:\/\/www.gradyhealth.org\/medical-records\/)\n    - [Fill a prescription](https:\/\/www.gradyhealth.org\/mychart\/#refill-prescriptions)\n    - [MyChart login](https:\/\/mychart.gradyhealth.org\/)\n    - [View your test results](https:\/\/www.gradyhealth.org\/mychart\/#view-test-results)\n    - [Estimate costs](https:\/\/www.gradyhealth.org\/mychart\/#estimate-costs)\n  - - [Billing & Insurance](https:\/\/www.gradyhealth.org\/billing\/)\n    - [Locations & Directions](https:\/\/www.gradyhealth.org\/locations\/)\n    - [Contact Us](https:\/\/www.gradyhealth.org\/contact\/)\n  - [Need help finding the right care?](https:\/\/www.gradyhealth.org\/find-the-right-care\/)\n- Can't find what you're looking for?\n  [Need help finding the right care?](https:\/\/www.gradyhealth.org\/find-the-right-care\/)\n\n[Healthy U Blog](https:\/\/www.gradyhealth.org\/blog)\n\n3 min read\n\nPublished 16 May 2022\n\n[Wellness](https:\/\/www.gradyhealth.org\/blog\/wellness\/)\n\n# How To Prevent Running Injuries\n***\nIt’s almost Peachtree Road Race time! So, before you ramp up your training, it’s essential to know how to avoid injury. If you are an experienced runner, you know that injuries are inevitable. Studies suggest that up to [75%](https:\/\/news.harvard.edu\/gazette\/story\/2016\/02\/where-runners-go-wrong\/) of runners get hurt each year.\n\nCommon injuries include blisters, shin pain, soft-tissue injuries like pulled muscles or ligament sprains, and skin injuries, ranging from sunburn to cuts and bruises if you fall.\n\nDespite what you may read, the quality of your running shoes plays a small role in whether you hurt yourself on a run. More important is adding a few minutes to your workout to do a few common-sense things to make the most of every run.\n\n## **Train Smarter**\n1. Warm up before running. Do plenty of slow and sustained stretches. Especially stretch the muscles in your thighs and calves.\n2. Cool down after running, doing those stretches after your workout helps to keep muscles loose.\n3. Drink plenty of water before, during, and after your run.\n4. Pace yourself. Increase how long you run over a few months.\n5. Wear layers of clothing to avoid overheating, which can lead to problems like chafing.\n## **Get Stronger**\nMost runners focus on the mechanics without thinking about their strength. Exercises that strengthen your core and improve flexibility will help to reduce injuries by increasing muscle strength and stamina.\n\nOnce you’ve strengthened your core, consider exercises to strengthen your legs and specific muscle so that you can tackle “heartbreak hill.”\n\n## **Use Common Sense**\nUnless you are competing in a race, each run should focus on building for the next run. That means you don’t have to push yourself excessively to run faster and longer every day. Take your time to build to your goal. That will help you build strength and stamina, as well. And consider some common-sense tips:\n\n1. Avoid running near roads, where you’ll inhale harmful exhaust fumes – and could find yourself facing oncoming traffic.\n2. Avoid running during the hottest part of the day in summer. Mornings and evenings are usually cooler.\n3. Use real running shoes that will provide the support you need. Make sure those shoes fit properly to reduce the risk of blisters.\n4. Use a good sunscreen, with at least an SPF 30, even if you’re running in the morning or evening. It’s easy to get a painful sunburn.\n5. Consider training in a group. Being part of a running group usually provides more than company on a run. Running groups can offer tips on training, exercise, and fitness. And they provide the kind of encouragement that can get you through injuries you experience.\n\nNo matter what kind of running you do, take precautions. It’s easier to prevent injuries than treat them.\n\n### **Ready to Get Out There – We Can Help**\nIf you have questions about running injuries or want to make sure what your limits should be if you’re getting started, you should [speak with your doctor](https:\/\/www.gradyhealth.org\/doctors\/). If you do not have a doctor, Grady can help. If you need a primary care physician, give us a call at [(404) 616-1000](tel:4046161000). We’ll arrange an appointment at a [Primary Care Center](https:\/\/www.gradyhealth.org\/services\/primary-care\/) near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.\n\n## Learn more on this topic\n***\nFind additional information related to this article here.\n\n[LEARN MORE](https:\/\/www.gradyhealth.org\/blog\/wellness\/)\n\n## Related Articles\nWe've found more content based on this article. You may find this information helpful as well.\n\n[Wellness](https:\/\/www.gradyhealth.org\/blog\/wellness\/)\n\n4 min read\n\n[Heart Rate Variability (HRV): What It Says About Health](https:\/\/www.gradyhealth.org\/blog\/heart-rate-variability-hrv-what-it-says-about-health\/)\n\nLearn what heart rate variability (HRV) means, how it reflects stress and heart health, and simple ways to track and improve HRV.\n\nPublished 18 Mar 2026\n\n[Wellness](https:\/\/www.gradyhealth.org\/blog\/wellness\/)\n\n3 min read\n\n[3 Ways Magnesium Can Improve Your Sleep](https:\/\/www.gradyhealth.org\/blog\/3-ways-magnesium-can-improve-your-sleep\/)\n\nLearn how magnesium helps you sleep better, lowers stress, and supports heart and muscle health. Discover 3 key benefits of magnesium.\n\nPublished 18 Mar 2026\n\n[Wellness](https:\/\/www.gradyhealth.org\/blog\/wellness\/)\n\n2 min read\n\n[3 Reasons to Know Your HIV Status](https:\/\/www.gradyhealth.org\/blog\/3-reasons-to-know-your-hiv-status\/)\n\nKnowing your HIV status is normal. Getting tested is easy. And taking control of your health is powerful. Grady can help.\n\nPublished 24 Nov 2025\n\n[![Grady home](https:\/\/www.gradyhealth.org\/wp-content\/themes\/grady\/img\/svgs\/grady-logo.svg)](https:\/\/www.gradyhealth.org\/)\n\n**Main Phone:**  \n[(404) 616-1000](tel:4046161000)\n\n**Main Campus:**  \n80 Jesse Hill Jr Drive SE  \nAtlanta, GA 30303\n\nAbout Grady\n\n[About Us](https:\/\/www.gradyhealth.org\/about-us\/)\n\n[Financials](https:\/\/www.gradyhealth.org\/financial-statements\/)\n\n[Health Outcomes](https:\/\/www.gradyhealth.org\/health-outcomes-at-grady\/)\n\n[Locations](https:\/\/www.gradyhealth.org\/locations\/)\n\n[Media Center](https:\/\/www.gradyhealth.org\/media-center\/)\n\nPatient Links\n\n[Estimate Costs](https:\/\/mychart.gradyhealth.org\/MyChart\/Guestestimates)\n\n[Financial Assistance](https:\/\/www.gradyhealth.org\/financial-assistance-program\/)\n\n[Find Help](https:\/\/www.gradyhealth.org\/find-help)\n\n[Health Library](https:\/\/healthlibrary.gradyhealth.org\/)\n\n[Healthy U Blog](https:\/\/www.gradyhealth.org\/blog\/)\n\n[Medical Records](https:\/\/www.gradyhealth.org\/medical-records\/)\n\n[MyChart Login](https:\/\/mychart.gradyhealth.org\/mychart\/Authentication\/Login)\n\nOther Links\n\n[Board Portal](https:\/\/www.gradyhealth.org\/grady-memorial-hospital-corporation-board-members\/)\n\n[Employees](https:\/\/now.gradyhealth.org\/)\n\n[EpicCare Link](https:\/\/gradycarelink.org\/EpicCareLink-grady-prd\/common\/epic_login.asp)\n\n[Referring Physicians](https:\/\/www.gradyhealth.org\/referring-physicians\/)\n\n[Suppliers](https:\/\/www.gradyhealth.org\/suppliers\/)\n\nCareers & Training\n\n[Careers](https:\/\/www.gradyhealth.org\/careers\/)\n\n[Education & Training](https:\/\/www.gradyhealth.org\/training-programs\/)\n\nGet Involved\n\n[Donate](https:\/\/gradyhealthfoundation.donorsupport.co\/page\/mainform)\n\nPrivacy & Legal\n\n[Non-discrimination](https:\/\/www.gradyhealth.org\/discrimination-is-against-the-law\/)\n\n[Organizational & Financial Information](https:\/\/www.gradyhealth.org\/organizational-financial-information\/)\n\n[Pricing Transparency](https:\/\/www.gradyhealth.org\/billing\/)\n\n[Privacy & Security](https:\/\/www.gradyhealth.org\/privacy-security\/)\n\n© 2026 Grady Health System. All Rights Reserved.\n\n[Connect with us on X (opens in new tab)](https:\/\/x.com\/gradyhealth)\n\n[Connect with us on LinkedIn (opens in new tab)](https:\/\/www.linkedin.com\/company\/gradyhealth\/)\n\n[Connect with us on Facebook (opens in new tab)](https:\/\/www.facebook.com\/gradyhealth\/)\n\n[Connect with us on YouTube (opens in new tab)](https:\/\/www.youtube.com\/c\/gradyhealth\/)\n\n[Connect with us on Instagram (opens in new tab)](https:\/\/www.instagram.com\/gradyhealth\/)","attrs_readable_markdown":"[Skip to content](https:\/\/www.gradyhealth.org\/blog\/how-to-prevent-running-injuries\/#main)\n\nIt’s almost Peachtree Road Race time! So, before you ramp up your training, it’s essential to know how to avoid injury. If you are an experienced runner, you know that injuries are inevitable. Studies suggest that up to [75%](https:\/\/news.harvard.edu\/gazette\/story\/2016\/02\/where-runners-go-wrong\/) of runners get hurt each year.\n\nCommon injuries include blisters, shin pain, soft-tissue injuries like pulled muscles or ligament sprains, and skin injuries, ranging from sunburn to cuts and bruises if you fall.\n\nDespite what you may read, the quality of your running shoes plays a small role in whether you hurt yourself on a run. More important is adding a few minutes to your workout to do a few common-sense things to make the most of every run.\n\n## **Train Smarter**\n1. Warm up before running. Do plenty of slow and sustained stretches. Especially stretch the muscles in your thighs and calves.\n2. Cool down after running, doing those stretches after your workout helps to keep muscles loose.\n3. Drink plenty of water before, during, and after your run.\n4. Pace yourself. Increase how long you run over a few months.\n5. Wear layers of clothing to avoid overheating, which can lead to problems like chafing.\n## **Get Stronger**\nMost runners focus on the mechanics without thinking about their strength. Exercises that strengthen your core and improve flexibility will help to reduce injuries by increasing muscle strength and stamina.\n\nOnce you’ve strengthened your core, consider exercises to strengthen your legs and specific muscle so that you can tackle “heartbreak hill.”\n\n## **Use Common Sense**\nUnless you are competing in a race, each run should focus on building for the next run. That means you don’t have to push yourself excessively to run faster and longer every day. Take your time to build to your goal. That will help you build strength and stamina, as well. And consider some common-sense tips:\n\n1. Avoid running near roads, where you’ll inhale harmful exhaust fumes – and could find yourself facing oncoming traffic.\n2. Avoid running during the hottest part of the day in summer. Mornings and evenings are usually cooler.\n3. Use real running shoes that will provide the support you need. Make sure those shoes fit properly to reduce the risk of blisters.\n4. Use a good sunscreen, with at least an SPF 30, even if you’re running in the morning or evening. It’s easy to get a painful sunburn.\n5. Consider training in a group. Being part of a running group usually provides more than company on a run. Running groups can offer tips on training, exercise, and fitness. And they provide the kind of encouragement that can get you through injuries you experience.\n\nNo matter what kind of running you do, take precautions. It’s easier to prevent injuries than treat them.\n\n### **Ready to Get Out There – We Can Help**\nIf you have questions about running injuries or want to make sure what your limits should be if you’re getting started, you should [speak with your doctor](https:\/\/www.gradyhealth.org\/doctors\/). If you do not have a doctor, Grady can help. If you need a primary care physician, give us a call at [(404) 616-1000](tel:4046161000). We’ll arrange an appointment at a [Primary Care Center](https:\/\/www.gradyhealth.org\/services\/primary-care\/) near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise.\n\n## Learn more on this topic\n***\nFind additional information related to this article here.\n\n## Related Articles\nWe've found more content based on this article. You may find this information helpful as well.\n\n[3 Reasons to Know Your HIV Status](https:\/\/www.gradyhealth.org\/blog\/3-reasons-to-know-your-hiv-status\/)\n\nKnowing your HIV status is normal. Getting tested is easy. And taking control of your health is powerful. Grady can help.\n\nPublished 24 Nov 2025","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

3 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`	0.1 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.gradyhealth.org/blog/how-to-prevent-running-injuries/
Last Crawled	2026-04-14 13:21:39 (3 days ago)
First Indexed	2022-06-10 21:38:59 (3 years ago)
HTTP Status Code	200
Meta Title	How To Prevent Running Injuries \| Grady Health
Meta Description	Get ready for the Peachtree Road Race! Learn how to avoid common running injuries and maximize your performance with these essential tips.
Meta Canonical	null
Boilerpipe Text	Skip to content It’s almost Peachtree Road Race time! So, before you ramp up your training, it’s essential to know how to avoid injury. If you are an experienced runner, you know that injuries are inevitable. Studies suggest that up to 75% of runners get hurt each year. Common injuries include blisters, shin pain, soft-tissue injuries like pulled muscles or ligament sprains, and skin injuries, ranging from sunburn to cuts and bruises if you fall. Despite what you may read, the quality of your running shoes plays a small role in whether you hurt yourself on a run. More important is adding a few minutes to your workout to do a few common-sense things to make the most of every run. Train Smarter Warm up before running. Do plenty of slow and sustained stretches. Especially stretch the muscles in your thighs and calves. Cool down after running, doing those stretches after your workout helps to keep muscles loose. Drink plenty of water before, during, and after your run. Pace yourself. Increase how long you run over a few months. Wear layers of clothing to avoid overheating, which can lead to problems like chafing. Get Stronger Most runners focus on the mechanics without thinking about their strength. Exercises that strengthen your core and improve flexibility will help to reduce injuries by increasing muscle strength and stamina. Once you’ve strengthened your core, consider exercises to strengthen your legs and specific muscle so that you can tackle “heartbreak hill.” Use Common Sense Unless you are competing in a race, each run should focus on building for the next run. That means you don’t have to push yourself excessively to run faster and longer every day. Take your time to build to your goal. That will help you build strength and stamina, as well. And consider some common-sense tips: Avoid running near roads, where you’ll inhale harmful exhaust fumes – and could find yourself facing oncoming traffic. Avoid running during the hottest part of the day in summer. Mornings and evenings are usually cooler. Use real running shoes that will provide the support you need. Make sure those shoes fit properly to reduce the risk of blisters. Use a good sunscreen, with at least an SPF 30, even if you’re running in the morning or evening. It’s easy to get a painful sunburn. Consider training in a group. Being part of a running group usually provides more than company on a run. Running groups can offer tips on training, exercise, and fitness. And they provide the kind of encouragement that can get you through injuries you experience. No matter what kind of running you do, take precautions. It’s easier to prevent injuries than treat them. Ready to Get Out There – We Can Help If you have questions about running injuries or want to make sure what your limits should be if you’re getting started, you should speak with your doctor . If you do not have a doctor, Grady can help. If you need a primary care physician, give us a call at (404) 616-1000 . We’ll arrange an appointment at a Primary Care Center near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise. Learn more on this topic Find additional information related to this article here. Related Articles We've found more content based on this article. You may find this information helpful as well. 3 Reasons to Know Your HIV Status Knowing your HIV status is normal. Getting tested is easy. And taking control of your health is powerful. Grady can help. Published 24 Nov 2025
Markdown	[Skip to content](https://www.gradyhealth.org/blog/how-to-prevent-running-injuries/#main) [Header Logo ![Grady home](https://www.gradyhealth.org/wp-content/themes/grady/img/svgs/grady-logo.svg)](https://www.gradyhealth.org/) [![Locations](https://www.gradyhealth.org/wp-content/themes/grady/img/svgs/locations.svg) Locations](https://www.gradyhealth.org/locations/) [![Make an appointment](https://www.gradyhealth.org/wp-content/themes/grady/img/svgs/make-appt.svg) Appointments Make an Appointment](https://www.gradyhealth.org/make-an-appointment/) [![MyChart Login](https://www.gradyhealth.org/wp-content/themes/grady/img/svgs/mychart.svg) MyChart MyChart Login](https://mychart.gradyhealth.org/) [![Search](https://www.gradyhealth.org/wp-content/themes/grady/img/svgs/search.svg) Search](https://www.gradyhealth.org/search/) ![Menu](https://www.gradyhealth.org/wp-content/themes/grady/img/svgs/hamburger.svg) Menu - Services - Featured Services - [Behavioral Health](https://www.gradyhealth.org/services/behavioral-health/) - [Cancer](https://www.gradyhealth.org/services/cancer-care/) - [Heart & Vascular](https://www.gradyhealth.org/services/heart-and-vascular/) - [Orthopedics](https://www.gradyhealth.org/services/orthopedics-at-grady/) - [Stroke & Neurosciences](https://www.gradyhealth.org/services/stroke-and-neuro/) - [Surgical Services](https://www.gradyhealth.org/services/surgical/) - [Trauma & Emergency](https://www.gradyhealth.org/services/trauma-and-er/) - [Women’s Health](https://www.gradyhealth.org/services/womens-health/) - Primary Care - [Locations & directions](https://www.gradyhealth.org/locations/) - [What we treat](https://www.gradyhealth.org/services/primary-care/) - Walk-in / Urgent Care - [Locations & directions](https://www.gradyhealth.org/locations/urgent-care-center/) - [What we treat](https://www.gradyhealth.org/locations/urgent-care-center/#services) - [View all / Search](https://www.gradyhealth.org/services/) - [Need help finding the right care?](https://www.gradyhealth.org/find-the-right-care/) - [Find a Doctor](https://www.gradyhealth.org/provider-finder/) - Patients & Visitors - Visitors - [About Grady](https://www.gradyhealth.org/about-us/) - [Patient rights & responsibilities](https://www.gradyhealth.org/patient-rights-responsibilities/) - [Plan for your visit](https://www.gradyhealth.org/prepare-for-your-appointment/) - Current Patients - [Pay your bill](https://www.gradyhealth.org/mychart/#pay-bills) - [Request medical records](https://www.gradyhealth.org/medical-records/) - [Fill a prescription](https://www.gradyhealth.org/mychart/#refill-prescriptions) - [MyChart login](https://mychart.gradyhealth.org/) - [View your test results](https://www.gradyhealth.org/mychart/#view-test-results) - [Estimate costs](https://www.gradyhealth.org/mychart/#estimate-costs) - - [Billing & Insurance](https://www.gradyhealth.org/billing/) - [Locations & Directions](https://www.gradyhealth.org/locations/) - [Contact Us](https://www.gradyhealth.org/contact/) - [Need help finding the right care?](https://www.gradyhealth.org/find-the-right-care/) - Can't find what you're looking for? [Need help finding the right care?](https://www.gradyhealth.org/find-the-right-care/) [Healthy U Blog](https://www.gradyhealth.org/blog) 3 min read Published 16 May 2022 [Wellness](https://www.gradyhealth.org/blog/wellness/) # How To Prevent Running Injuries * It’s almost Peachtree Road Race time! So, before you ramp up your training, it’s essential to know how to avoid injury. If you are an experienced runner, you know that injuries are inevitable. Studies suggest that up to [75%](https://news.harvard.edu/gazette/story/2016/02/where-runners-go-wrong/) of runners get hurt each year. Common injuries include blisters, shin pain, soft-tissue injuries like pulled muscles or ligament sprains, and skin injuries, ranging from sunburn to cuts and bruises if you fall. Despite what you may read, the quality of your running shoes plays a small role in whether you hurt yourself on a run. More important is adding a few minutes to your workout to do a few common-sense things to make the most of every run. ## Train Smarter 1. Warm up before running. Do plenty of slow and sustained stretches. Especially stretch the muscles in your thighs and calves. 2. Cool down after running, doing those stretches after your workout helps to keep muscles loose. 3. Drink plenty of water before, during, and after your run. 4. Pace yourself. Increase how long you run over a few months. 5. Wear layers of clothing to avoid overheating, which can lead to problems like chafing. ## Get Stronger Most runners focus on the mechanics without thinking about their strength. Exercises that strengthen your core and improve flexibility will help to reduce injuries by increasing muscle strength and stamina. Once you’ve strengthened your core, consider exercises to strengthen your legs and specific muscle so that you can tackle “heartbreak hill.” ## Use Common Sense Unless you are competing in a race, each run should focus on building for the next run. That means you don’t have to push yourself excessively to run faster and longer every day. Take your time to build to your goal. That will help you build strength and stamina, as well. And consider some common-sense tips: 1. Avoid running near roads, where you’ll inhale harmful exhaust fumes – and could find yourself facing oncoming traffic. 2. Avoid running during the hottest part of the day in summer. Mornings and evenings are usually cooler. 3. Use real running shoes that will provide the support you need. Make sure those shoes fit properly to reduce the risk of blisters. 4. Use a good sunscreen, with at least an SPF 30, even if you’re running in the morning or evening. It’s easy to get a painful sunburn. 5. Consider training in a group. Being part of a running group usually provides more than company on a run. Running groups can offer tips on training, exercise, and fitness. And they provide the kind of encouragement that can get you through injuries you experience. No matter what kind of running you do, take precautions. It’s easier to prevent injuries than treat them. ### Ready to Get Out There – We Can Help If you have questions about running injuries or want to make sure what your limits should be if you’re getting started, you should [speak with your doctor](https://www.gradyhealth.org/doctors/). If you do not have a doctor, Grady can help. If you need a primary care physician, give us a call at [(404) 616-1000](tel:4046161000). We’ll arrange an appointment at a [Primary Care Center](https://www.gradyhealth.org/services/primary-care/) near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise. ## Learn more on this topic * Find additional information related to this article here. [LEARN MORE](https://www.gradyhealth.org/blog/wellness/) ## Related Articles We've found more content based on this article. You may find this information helpful as well. [Wellness](https://www.gradyhealth.org/blog/wellness/) 4 min read [Heart Rate Variability (HRV): What It Says About Health](https://www.gradyhealth.org/blog/heart-rate-variability-hrv-what-it-says-about-health/) Learn what heart rate variability (HRV) means, how it reflects stress and heart health, and simple ways to track and improve HRV. Published 18 Mar 2026 [Wellness](https://www.gradyhealth.org/blog/wellness/) 3 min read [3 Ways Magnesium Can Improve Your Sleep](https://www.gradyhealth.org/blog/3-ways-magnesium-can-improve-your-sleep/) Learn how magnesium helps you sleep better, lowers stress, and supports heart and muscle health. Discover 3 key benefits of magnesium. Published 18 Mar 2026 [Wellness](https://www.gradyhealth.org/blog/wellness/) 2 min read [3 Reasons to Know Your HIV Status](https://www.gradyhealth.org/blog/3-reasons-to-know-your-hiv-status/) Knowing your HIV status is normal. Getting tested is easy. And taking control of your health is powerful. Grady can help. 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Readable Markdown	[Skip to content](https://www.gradyhealth.org/blog/how-to-prevent-running-injuries/#main) It’s almost Peachtree Road Race time! So, before you ramp up your training, it’s essential to know how to avoid injury. If you are an experienced runner, you know that injuries are inevitable. Studies suggest that up to [75%](https://news.harvard.edu/gazette/story/2016/02/where-runners-go-wrong/) of runners get hurt each year. Common injuries include blisters, shin pain, soft-tissue injuries like pulled muscles or ligament sprains, and skin injuries, ranging from sunburn to cuts and bruises if you fall. Despite what you may read, the quality of your running shoes plays a small role in whether you hurt yourself on a run. More important is adding a few minutes to your workout to do a few common-sense things to make the most of every run. ## Train Smarter 1. Warm up before running. Do plenty of slow and sustained stretches. Especially stretch the muscles in your thighs and calves. 2. Cool down after running, doing those stretches after your workout helps to keep muscles loose. 3. Drink plenty of water before, during, and after your run. 4. Pace yourself. Increase how long you run over a few months. 5. Wear layers of clothing to avoid overheating, which can lead to problems like chafing. ## Get Stronger Most runners focus on the mechanics without thinking about their strength. Exercises that strengthen your core and improve flexibility will help to reduce injuries by increasing muscle strength and stamina. Once you’ve strengthened your core, consider exercises to strengthen your legs and specific muscle so that you can tackle “heartbreak hill.” ## Use Common Sense Unless you are competing in a race, each run should focus on building for the next run. That means you don’t have to push yourself excessively to run faster and longer every day. Take your time to build to your goal. That will help you build strength and stamina, as well. And consider some common-sense tips: 1. Avoid running near roads, where you’ll inhale harmful exhaust fumes – and could find yourself facing oncoming traffic. 2. Avoid running during the hottest part of the day in summer. Mornings and evenings are usually cooler. 3. Use real running shoes that will provide the support you need. Make sure those shoes fit properly to reduce the risk of blisters. 4. Use a good sunscreen, with at least an SPF 30, even if you’re running in the morning or evening. It’s easy to get a painful sunburn. 5. Consider training in a group. Being part of a running group usually provides more than company on a run. Running groups can offer tips on training, exercise, and fitness. And they provide the kind of encouragement that can get you through injuries you experience. No matter what kind of running you do, take precautions. It’s easier to prevent injuries than treat them. ### Ready to Get Out There – We Can Help If you have questions about running injuries or want to make sure what your limits should be if you’re getting started, you should [speak with your doctor](https://www.gradyhealth.org/doctors/). If you do not have a doctor, Grady can help. If you need a primary care physician, give us a call at [(404) 616-1000](tel:4046161000). We’ll arrange an appointment at a [Primary Care Center](https://www.gradyhealth.org/services/primary-care/) near you. Doctors there can treat most conditions and provide access to Grady’s unparalleled medical specialty expertise. ## Learn more on this topic *** Find additional information related to this article here. ## Related Articles We've found more content based on this article. You may find this information helpful as well. [3 Reasons to Know Your HIV Status](https://www.gradyhealth.org/blog/3-reasons-to-know-your-hiv-status/) Knowing your HIV status is normal. Getting tested is easy. And taking control of your health is powerful. Grady can help. Published 24 Nov 2025
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