🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 50 (from laksa132)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa050.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.guthrie.org/blog/7-tips-prevent-running-injuries\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.guthrie.org/blog/7-tips-prevent-running-injuries\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.guthrie.org\/blog\/7-tips-prevent-running-injuries","crawl_time":1775444527,"first_indexed_time":1747356734,"http_code":200,"src_unparsed":"org,guthrie!www,\/blog\/7-tips-prevent-running-injuries s443","src_root_hash":"14028748093710245050","history_drop_reason":null,"meta_title":"7 Tips to Prevent Running Injuries | Guthrie","meta_descriptions":["Here are some easy ways to stay injury-free while you run. Running is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity."],"attrs_boilerpipe_text":"May 15, 2025\nHere are some easy ways to stay injury-free while you run.\nRunning is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity. You don't need fancy equipment or a gym membership to participate and it's a great way to de-stress while also getting your heart pumping. But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast.\nSome of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur.\nThe good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs:\nDon't skip the warm-up.\nBefore you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run.\nWear the right shoes.\nYour shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style.\nRun on the right surfaces.\nRunning on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance.\nDon't do too much too soon.\nIt's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time.\nMix it up.\nRunning every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk.\nStretch after you run.\nAfter a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly.\nListen to your body.\nIf you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one.\nRunning should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt.\nSports Medicine at Guthrie\nWhen an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of\nsports medicine\ncaregivers share one common goal – to get our athletes back in the game as quickly and safely as possible.\nOur caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition.\nSchedule an Appointment\nCopyright 2025 © \nBaldwin Publishing, Inc.\n  Health eCooks®\nHeart Healthy Recipes\n® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.\nDate Last Reviewed: April 18, 2025\nEditorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. \nContact Editor\nMedical Review:\nPerry Pitkow, MD\nLearn more about Baldwin Publishing Inc. \neditorial policy\n, \nprivacy policy\n,\nADA compliance\nand \nsponsorship policy\n.\nNo information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these\nterms of use\n.","attrs_markdown":"[Skip to main content](https:\/\/www.guthrie.org\/blog\/7-tips-prevent-running-injuries#main-content)\n\n[Return to Guthrie homepage ![logo](https:\/\/www.guthrie.org\/themes\/guthrie_theme\/public\/images\/guthrie-logo.png) ![logo](https:\/\/www.guthrie.org\/themes\/guthrie_theme\/public\/images\/guthrie-white-logo.png)](https:\/\/www.guthrie.org\/)\n\nOpen to access the site search\n\nOpen the mobile Main Menu\n\n- [Careers](https:\/\/careers.guthrie.org\/)\n  - [Physicians\/Advanced Practitioners](https:\/\/www.guthrie.org\/i-chose-guthrie)\n  - [Other health care opportunities](https:\/\/careers.guthrie.org\/)\n  - [Culture of Compassion](https:\/\/www.guthrie.org\/careers\/culture-compassion)\n  - [Explore the Region](https:\/\/careers.guthrie.org\/#en\/sites\/CX_1001\/pages\/3)\n- [eGuthrie](https:\/\/e.guthrie.org\/)\n- [Schedule an Appointment](https:\/\/e.guthrie.org\/mychart\/openscheduling)\n- [Academics](https:\/\/www.guthrie.org\/graduate-medical-education-old)\n  - [Advanced Practice Providers](https:\/\/www.guthrie.org\/advanced-practice-providers)\n  - [Allied Health](https:\/\/www.guthrie.org\/academics\/allied-health)\n  - [Graduate Medical Education](https:\/\/www.guthrie.org\/graduate-medical-education-old)\n  - [Nursing Education](https:\/\/www.guthrie.org\/nursingeducation)\n  - [Medical Students](https:\/\/www.guthrie.org\/health-care-professionals\/medical-students)\n  - [Other Opportunities](https:\/\/www.guthrie.org\/academics\/other-education-opportunities)\n  - [Guthrie Libraries](https:\/\/www.guthrie.org\/guthrie-libraries)\n\nI Want To\n\n- [Get Care Now](https:\/\/www.guthrie.org\/get-care-now)\n- [Sign Up for a Class or Event](https:\/\/www.guthrie.org\/classes-events)\n- [Find Physician Careers](https:\/\/www.guthrie.org\/i-chose-guthrie)\n- [Give to Guthrie](https:\/\/www.guthrie.org\/giving-guthrie)\n- [Contact Guthrie](https:\/\/www.guthrie.org\/contact-us)\n- [Listen to a Podcast](https:\/\/www.guthrie.org\/medicalminds)\n- [Thank a Caregiver](https:\/\/www.guthrie.org\/show-your-gratitude-your-caregiver)\n- [Volunteer at Guthrie](https:\/\/www.guthrie.org\/volunteering-guthrie)\n\n- [Find a Provider](https:\/\/providers.guthrie.org\/search?sort=availability_density_best%2Cnetworks)\n- [Services & Treatments](https:\/\/www.guthrie.org\/services-treatments)\n- [Locations](https:\/\/www.guthrie.org\/locations)\n- [Patients & Visitors](https:\/\/www.guthrie.org\/patients-and-visitors)\n\nSearch\n\n## Schedule an Appointment Online\n### For New Patients\nSelect New Patient Visit if you have not been treated by a Guthrie specialist in the last three years.\n\n[Schedule Now](https:\/\/www.guthrie.org\/schedule-appointment)\n\n### For Existing Patients\nUse eGuthrie to make an appointment with any specialist who has treated you in the last three years.\n\n[Login to eGuthrie](https:\/\/e.guthrie.org\/)\n\n## Breadcrumb\n- [Home](https:\/\/www.guthrie.org\/)\n- [Latest in Health and Wellness](https:\/\/www.guthrie.org\/blog)\n- 7 Tips to Prevent Running Injuries\n\n# 7 Tips to Prevent Running Injuries\nMay 15, 2025\n\n![7 Tips to Prevent Running Injuries](https:\/\/www.guthrie.org\/sites\/default\/files\/styles\/1600x900\/public\/2025-05\/7-tips-to-prevent-running-injuries-6000x4000.jpg?itok=mat0chfK)\n\n# Here are some easy ways to stay injury-free while you run.\nRunning is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity. You don't need fancy equipment or a gym membership to participate and it's a great way to de-stress while also getting your heart pumping. But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast.\n\nSome of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur.\n\nThe good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs:\n\n1. **Don't skip the warm-up.** Before you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run.\n2. **Wear the right shoes.** Your shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style.\n3. **Run on the right surfaces.** Running on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance.\n4. **Don't do too much too soon.** It's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time.\n5. **Mix it up.** Running every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk.\n6. **Stretch after you run.** After a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly.\n7. **Listen to your body.** If you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one.\n\nRunning should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt.\n\n## **Sports Medicine at Guthrie**\nWhen an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of [sports medicine](https:\/\/www.guthrie.org\/services-treatments\/sports-medicine) caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible.  \n Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition.\n\n[Schedule an Appointment](https:\/\/www.guthrie.org\/schedule-appointment)\n\n***\nCopyright 2025 © [Baldwin Publishing, Inc.](https:\/\/www.baldwinpublishing.com\/) Health eCooks® [Heart Healthy Recipes](https:\/\/healthecooks.com\/category\/heart-healthy-recipes)® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.\n\nDate Last Reviewed: April 18, 2025\n\nEditorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. [Contact Editor](mailto:andreac@baldwinpublishing.com)\n\nMedical Review: [Perry Pitkow, MD](https:\/\/www.baldwinpublishing.com\/health-information)\n\nLearn more about Baldwin Publishing Inc. [editorial policy](https:\/\/www.baldwinpublishing.com\/editorial-policy), [privacy policy](https:\/\/www.baldwinpublishing.com\/privacy-policy), [ADA compliance](https:\/\/www.baldwinpublishing.com\/ADA-compliance) and [sponsorship policy](https:\/\/www.baldwinpublishing.com\/sponsorship-policy).\n\nNo information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these [terms of use](https:\/\/baldwinpublishing.com\/terms-of-use).\n\nTags: [Sports Medicine](https:\/\/www.guthrie.org\/taxonomy\/term\/7326)\n\n![Medical Minds Podcast](https:\/\/www.guthrie.org\/sites\/default\/files\/2023-10\/medical-minds-sidebar.jpg)\n\n### Medical Minds Podcast\nOur team of experts bring a wealth of knowledge and experience to every episode, covering topics about the latest diagnostics and treatment options available at Guthrie.\n\n[LEARN MORE](https:\/\/www.guthrie.org\/medicalminds)\n\n## Related Stories\n[Don’t Forget to Hydrate ![Don’t Forget to Hydrate](https:\/\/www.guthrie.org\/sites\/default\/files\/styles\/news_blog_cta\/public\/2020-08\/heat-exercise_0.jpg?itok=s8MBlM1S)](https:\/\/www.guthrie.org\/blog\/dont-forget-hydrate)\n\n[Over Use Injuries in Athletes ![Over Use Injuries in Athletes](https:\/\/www.guthrie.org\/sites\/default\/files\/styles\/news_blog_cta\/public\/2020-12\/jogging.jpg?itok=kYs9oL6D)](https:\/\/www.guthrie.org\/blog\/over-use-injuries-athletes)\n\n[The Youth and Adolescent Thrower: Tips to Avoid Elbow Pain from Throwing ![The Youth and Adolescent Thrower: Tips to Avoid Elbow Pain from Throwing](https:\/\/www.guthrie.org\/sites\/default\/files\/styles\/news_blog_cta\/public\/2020-12\/youth-elbow-pain.jpg?itok=qEeCqvH7)](https:\/\/www.guthrie.org\/blog\/youth-and-adolescent-thrower-tips-avoid-elbow-pain-throwing)\n\nFacebook\n\nTwitter\n\nEmail\n\n### [Access your Health Records](https:\/\/e.guthrie.org\/)\nManage your health care at any time, from anywhere, from your smart phone or computer.\n\n[LOGIN TO EGUTHRIE](https:\/\/e.guthrie.org\/)\n\n### [Get Care Now](https:\/\/www.guthrie.org\/get-care-now)\nFind care for non-life-threatening conditions, such as sprains and strains, fractures, sports injuries, flu, infections and more.\n\n[SEARCH CARE OPTIONS](https:\/\/www.guthrie.org\/get-care-now)\n\n### [Guthrie Now](https:\/\/www.guthrie.org\/services-treatments\/guthrie-now)\nGuthrie Now video visits connect you to a provider on your smart phone, tablet or computer.\n\n[SCHEDULE A VIDEO VISIT](https:\/\/www.guthrie.org\/services-treatments\/guthrie-now)\n\n[Back to Top](https:\/\/www.guthrie.org\/blog\/7-tips-prevent-running-injuries#main-content)\n\n[Return to Guthrie homepage ![logo](https:\/\/www.guthrie.org\/themes\/guthrie_theme\/public\/images\/guthrie-white-logo.png)](https:\/\/www.guthrie.org\/)\n\nGet the latest news right to your inbox.\n\nStay Connected\n\nClose Stay Connected form modal\n\n## Stay Connected\n\n- [About Us](https:\/\/www.guthrie.org\/about-us)\n  - 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Serving Northern Pennsylvania and Southern and Central New York\n\n© 2026 The Guthrie Clinic\n\nClose modal","attrs_readable_markdown":"May 15, 2025\n\n![7 Tips to Prevent Running Injuries](https:\/\/www.guthrie.org\/sites\/default\/files\/styles\/1600x900\/public\/2025-05\/7-tips-to-prevent-running-injuries-6000x4000.jpg?itok=mat0chfK)\n\n## Here are some easy ways to stay injury-free while you run.\nRunning is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity. You don't need fancy equipment or a gym membership to participate and it's a great way to de-stress while also getting your heart pumping. But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast.\n\nSome of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur.\n\nThe good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs:\n\n1. **Don't skip the warm-up.** Before you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run.\n2. **Wear the right shoes.** Your shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style.\n3. **Run on the right surfaces.** Running on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance.\n4. **Don't do too much too soon.** It's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time.\n5. **Mix it up.** Running every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk.\n6. **Stretch after you run.** After a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly.\n7. **Listen to your body.** If you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one.\n\nRunning should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt.\n\n## **Sports Medicine at Guthrie**\nWhen an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of [sports medicine](https:\/\/www.guthrie.org\/services-treatments\/sports-medicine) caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible.  \n Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition.\n\n[Schedule an Appointment](https:\/\/www.guthrie.org\/schedule-appointment)\n\n***\nCopyright 2025 © [Baldwin Publishing, Inc.](https:\/\/www.baldwinpublishing.com\/) Health eCooks® [Heart Healthy Recipes](https:\/\/healthecooks.com\/category\/heart-healthy-recipes)® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.\n\nDate Last Reviewed: April 18, 2025\n\nEditorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. [Contact Editor](mailto:andreac@baldwinpublishing.com)\n\nMedical Review: [Perry Pitkow, MD](https:\/\/www.baldwinpublishing.com\/health-information)\n\nLearn more about Baldwin Publishing Inc. [editorial policy](https:\/\/www.baldwinpublishing.com\/editorial-policy), [privacy policy](https:\/\/www.baldwinpublishing.com\/privacy-policy), [ADA compliance](https:\/\/www.baldwinpublishing.com\/ADA-compliance) and [sponsorship policy](https:\/\/www.baldwinpublishing.com\/sponsorship-policy).\n\nNo information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these [terms of use](https:\/\/baldwinpublishing.com\/terms-of-use).","meta_canonical":null}

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Boilerpipe Text	May 15, 2025 Here are some easy ways to stay injury-free while you run. Running is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity. You don't need fancy equipment or a gym membership to participate and it's a great way to de-stress while also getting your heart pumping. But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast. Some of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur. The good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs: Don't skip the warm-up. Before you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run. Wear the right shoes. Your shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style. Run on the right surfaces. Running on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance. Don't do too much too soon. It's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time. Mix it up. Running every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk. Stretch after you run. After a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly. Listen to your body. If you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one. Running should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt. Sports Medicine at Guthrie When an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of sports medicine caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible. Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition. Schedule an Appointment Copyright 2025 © Baldwin Publishing, Inc. Health eCooks® Heart Healthy Recipes ® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Date Last Reviewed: April 18, 2025 Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor Medical Review: Perry Pitkow, MD Learn more about Baldwin Publishing Inc. editorial policy , privacy policy , ADA compliance and sponsorship policy . No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use .
Markdown	[Skip to main content](https://www.guthrie.org/blog/7-tips-prevent-running-injuries#main-content) [Return to Guthrie homepage ![logo](https://www.guthrie.org/themes/guthrie_theme/public/images/guthrie-logo.png) ![logo](https://www.guthrie.org/themes/guthrie_theme/public/images/guthrie-white-logo.png)](https://www.guthrie.org/) Open to access the site search Open the mobile Main Menu - [Careers](https://careers.guthrie.org/) - [Physicians/Advanced Practitioners](https://www.guthrie.org/i-chose-guthrie) - [Other health care opportunities](https://careers.guthrie.org/) - [Culture of Compassion](https://www.guthrie.org/careers/culture-compassion) - [Explore the Region](https://careers.guthrie.org/#en/sites/CX_1001/pages/3) - [eGuthrie](https://e.guthrie.org/) - [Schedule an Appointment](https://e.guthrie.org/mychart/openscheduling) - [Academics](https://www.guthrie.org/graduate-medical-education-old) - [Advanced Practice Providers](https://www.guthrie.org/advanced-practice-providers) - [Allied Health](https://www.guthrie.org/academics/allied-health) - [Graduate Medical Education](https://www.guthrie.org/graduate-medical-education-old) - [Nursing Education](https://www.guthrie.org/nursingeducation) - [Medical Students](https://www.guthrie.org/health-care-professionals/medical-students) - [Other Opportunities](https://www.guthrie.org/academics/other-education-opportunities) - [Guthrie Libraries](https://www.guthrie.org/guthrie-libraries) I Want To - [Get Care Now](https://www.guthrie.org/get-care-now) - [Sign Up for a Class or Event](https://www.guthrie.org/classes-events) - [Find Physician Careers](https://www.guthrie.org/i-chose-guthrie) - [Give to Guthrie](https://www.guthrie.org/giving-guthrie) - [Contact Guthrie](https://www.guthrie.org/contact-us) - [Listen to a Podcast](https://www.guthrie.org/medicalminds) - [Thank a Caregiver](https://www.guthrie.org/show-your-gratitude-your-caregiver) - [Volunteer at Guthrie](https://www.guthrie.org/volunteering-guthrie) - [Find a Provider](https://providers.guthrie.org/search?sort=availability_density_best%2Cnetworks) - [Services & Treatments](https://www.guthrie.org/services-treatments) - [Locations](https://www.guthrie.org/locations) - [Patients & Visitors](https://www.guthrie.org/patients-and-visitors) Search ## Schedule an Appointment Online ### For New Patients Select New Patient Visit if you have not been treated by a Guthrie specialist in the last three years. 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But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast. Some of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur. The good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs: 1. Don't skip the warm-up. Before you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run. 2. Wear the right shoes. Your shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style. 3. Run on the right surfaces. Running on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance. 4. Don't do too much too soon. It's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time. 5. Mix it up. Running every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk. 6. Stretch after you run. After a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly. 7. Listen to your body. If you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one. Running should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt. ## Sports Medicine at Guthrie When an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of [sports medicine](https://www.guthrie.org/services-treatments/sports-medicine) caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible. Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition. 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Readable Markdown	May 15, 2025 ![7 Tips to Prevent Running Injuries](https://www.guthrie.org/sites/default/files/styles/1600x900/public/2025-05/7-tips-to-prevent-running-injuries-6000x4000.jpg?itok=mat0chfK) ## Here are some easy ways to stay injury-free while you run. Running is one of the simplest ways to stay fit and many get a lot of enjoyment from the activity. You don't need fancy equipment or a gym membership to participate and it's a great way to de-stress while also getting your heart pumping. But as wonderful as running is, it can lead to injuries if you're not careful, especially if you're a beginner or if you increase your mileage too fast. Some of the most common running injuries include shin splints, which cause pain along the front of your lower leg, and runner's knee, a dull ache around or behind the kneecap. You might also experience plantar fasciitis, which leads to heel pain, or Achilles tendinitis, which causes soreness in the back of your lower leg. Stress fractures are another injury that some runners experience. Overuse, poor form and skipping rest days can all make these injuries more likely to occur. The good news is that many running injuries can be prevented with a few smart habits. Here are 7 tips to help you stay injury-free on your runs: 1. Don't skip the warm-up. Before you head out the door, take a few minutes to warm up your muscles. Try some light walking, high knees or leg swings. A proper warm-up gets your blood flowing and helps your muscles loosen up. This makes it less likely you'll strain something during your run. 2. Wear the right shoes. Your shoes matter more than you think. Old, worn-out sneakers or shoes that don't fit well can mess with how your feet hit the ground. This puts stress on your knees, hips and back. Visit a running store and ask for help finding the right shoe for your foot type and running style. 3. Run on the right surfaces. Running on hard or uneven surfaces can increase your risk of injury. Whenever possible, choose softer surfaces like dirt trails, grass or rubber tracks. If you run on the road, try to avoid slanted or cracked sidewalks, which can throw off your balance. 4. Don't do too much too soon. It's exciting to set big running goals, but your body needs time to adjust. Increasing your distance or speed too quickly can lead to overuse injuries like shin splints or stress fractures. Follow the 10% rule: don't increase your weekly mileage by more than 10% at a time. 5. Mix it up. Running every day without rest can wear your body down. Try adding cross-training to your routine, like biking, swimming or strength training. It gives your running muscles a break and helps build overall strength, which lowers your injury risk. 6. Stretch after you run. After a run, your muscles are warm and ready to stretch. Take a few minutes to gently stretch your calves, quads, hamstrings and hips. This helps prevent tightness and keeps your body moving smoothly. 7. Listen to your body. If you feel pain during or after a run, don't ignore it. Pain is your body's way of saying something isn't right. Rest if you need to or switch to a lower-impact activity until you feel better. Running through pain can turn a small issue into a big one. Running should feel good, not painful. While some soreness is normal, sharp or lasting pain is not. By following these tips, being kind to your body and paying attention to warning signs that something is wrong, you can run longer, feel stronger and lower your chance of getting hurt. ## Sports Medicine at Guthrie When an injury strikes, we understand how important a fast recovery is to your athlete. That’s why our team of [sports medicine](https://www.guthrie.org/services-treatments/sports-medicine) caregivers share one common goal – to get our athletes back in the game as quickly and safely as possible. Our caregivers are equipped to handle a wide variety of sports injuries, offering injury evaluation, concussion management, physical therapy, surgical procedures and more. In addition to the vast network of Guthrie providers across numerous specialties, we can ensure your athlete receives the best care possible, no matter the condition. [Schedule an Appointment](https://www.guthrie.org/schedule-appointment) *** Copyright 2025 © [Baldwin Publishing, Inc.](https://www.baldwinpublishing.com/) Health eCooks® [Heart Healthy Recipes](https://healthecooks.com/category/heart-healthy-recipes)® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Date Last Reviewed: April 18, 2025 Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. [Contact Editor](mailto:andreac@baldwinpublishing.com) Medical Review: [Perry Pitkow, MD](https://www.baldwinpublishing.com/health-information) Learn more about Baldwin Publishing Inc. [editorial policy](https://www.baldwinpublishing.com/editorial-policy), [privacy policy](https://www.baldwinpublishing.com/privacy-policy), [ADA compliance](https://www.baldwinpublishing.com/ADA-compliance) and [sponsorship policy](https://www.baldwinpublishing.com/sponsorship-policy). No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these [terms of use](https://baldwinpublishing.com/terms-of-use).
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