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1. Shard Calculation

Query:

Response:

Calculated Shard: 20 (from laksa120)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa020.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.valleyhealthsystemlv.com/about/blog/7-tips-prevent-running-injuries\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.valleyhealthsystemlv.com/about/blog/7-tips-prevent-running-injuries\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.valleyhealthsystemlv.com\/about\/blog\/7-tips-prevent-running-injuries","crawl_time":1775640564,"first_indexed_time":1756294416,"http_code":200,"src_unparsed":"com,valleyhealthsystemlv!www,\/about\/blog\/7-tips-prevent-running-injuries s443","src_root_hash":"9793436269209923020","history_drop_reason":null,"meta_title":"Prevent Running Injuries | The Valley Health System, Las Vegas, NV","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. 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,"],"attrs_boilerpipe_text":"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.\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.\nOrthopedic Services at The Valley Health System\nCopyright 2025 ©\nBaldwin Publishing, Inc.\nHealth 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 Navigation](https:\/\/www.valleyhealthsystemlv.com\/about\/blog\/7-tips-prevent-running-injuries#skip-target)\n\n- [Find a Doctor](https:\/\/doctors.valleyhealthsystemlv.com\/search\/?sort=name&)\n- [Health Records Online](https:\/\/www.valleyhealthsystemlv.com\/patients-visitors\/health-records-online)\n- [Physician Portal](https:\/\/www.valleyhealthsystemlv.com\/physician-portal)\n- [Careers](https:\/\/jobs.uhsinc.com\/the-valley-health-system)\n- [GME Program](https:\/\/www.valleyhealthsystemlv.com\/graduate-medical-education-consortium)\n\nSearch\n\n[CONTACT](https:\/\/www.valleyhealthsystemlv.com\/about-us\/contact-us)\n\n[loading](https:\/\/www.valleyhealthsystemlv.com\/about\/blog\/7-tips-prevent-running-injuries)\n\n[![Home](https:\/\/www.valleyhealthsystemlv.com\/sites\/valleyhealthsystemlv.com\/files\/VHS_Horizontal_Logo_RGB.png)](https:\/\/www.valleyhealthsystemlv.com\/ \"Home\")\n\nMENU\n\nBACK\n\nCLOSE\n\n- [Our Facilities](https:\/\/www.valleyhealthsystemlv.com\/our-facilities)\n  - 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[Graduate Medical Education Consortium](https:\/\/www.valleyhealthsystemlv.com\/graduate-medical-education-consortium)\n\n- [Find a Doctor](https:\/\/doctors.valleyhealthsystemlv.com\/search\/?sort=name&)\n- [Health Records Online](https:\/\/www.valleyhealthsystemlv.com\/patients-visitors\/health-records-online)\n- [Physician Portal](https:\/\/www.valleyhealthsystemlv.com\/physician-portal)\n- [Careers](https:\/\/jobs.uhsinc.com\/the-valley-health-system)\n- [GME Program](https:\/\/www.valleyhealthsystemlv.com\/graduate-medical-education-consortium)\n\n## **ALERT: Financial Scam**\nWe are aware of a scam whereby impostors are mailing letters requesting down payment for future healthcare services. Beware of anyone requesting financial or personal information. If you are a patient and receive suspicious outreach or have billing questions, please contact our Nevada Central Business Office at [NVCBO@uhsinc.com](mailto:NVCBO@uhsinc.com) or call **702-894-5700**, press 7.\n# 7 Tips to Prevent Running Injuries\n1. [Home](https:\/\/www.valleyhealthsystemlv.com\/node\/657) ›\n2. 7 Tips to Prevent Running Injuries\n\n## Here Are Some Easy Ways to Stay Injury-Free While You Run\n![Young smiling couple running side by side through park.](https:\/\/www.valleyhealthsystemlv.com\/sites\/valleyhealthsystemlv.com\/files\/7-tips-to-prevent-running-injuries-169%202.jpg)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.\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### [Orthopedic Services at The Valley Health System](https:\/\/www.valleyhealthsystemlv.com\/services\/orthopedics)\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\n- [Blog](https:\/\/www.valleyhealthsystemlv.com\/about\/blog)\n\n## UHS Custom Sidebar: Find A Doc Btn\n#### [Find a Doctor](https:\/\/doctors.valleyhealthsystemlv.com\/search\/?sort=name&)\n\n#### Patients\n[Pay Your Bill](https:\/\/www.valleyhealthsystemlv.com\/bill-pay)  \n[Health Records Online](https:\/\/www.valleyhealthsystemlv.com\/health-records-online)\n\n#### Contact Us\n[![mail icon](https:\/\/www.valleyhealthsystemlv.com\/sites\/valleyhealthsystemlv.com\/files\/mail-icon2.png) Contact Health System](https:\/\/www.valleyhealthsystemlv.com\/about-us\/contact-us)\n\n- [Configure block](https:\/\/www.valleyhealthsystemlv.com\/admin\/structure\/block\/manage\/global_blocks\/email_subscription\/configure?destination=node\/578)\n\n### Download the App\\!\nSearch doctors, schedule appointments and view health records\n\n[Download Today](https:\/\/www.valleyhealthsystemlv.com\/patients-visitors\/mobile-app \"Download app\")\n## Health News Categories\n\nThe Valley Health System\n\n8801 W. 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The making of additional copies is prohibited.\n\n- [Privacy Policy](https:\/\/uhscorpcdn.eskycity.net\/pdf\/online-privacy-policy.pdf)\n- [Terms of Use](https:\/\/uhs.com\/compliance-and-ethics\/online-terms-of-use\/)\n- [Language Assistance](https:\/\/uhs.com\/language-assistance)\n- [Site Map](https:\/\/www.valleyhealthsystemlv.com\/sitemap \"Site Map\")\n- [HIPAA Notice of Privacy Practices](https:\/\/uhscorpcdn.eskycity.net\/pdf\/uhs-hipaa-notice-of-privacy-practices-eng-span.pdf)\n- [Physician Disclaimer](https:\/\/www.valleyhealthsystemlv.com\/physician-disclaimer)\n- [Nondiscrimination Notice](https:\/\/www.valleyhealthsystemlv.com\/nondiscrimination-notice)\n- [Accessibility Statement](https:\/\/www.valleyhealthsystemlv.com\/web-accessibility)\n- [Code of Conduct](https:\/\/uhscorpcdn.eskycity.net\/pdf\/uhs-code-of-conduct.pdf)\n- [Compliance Hotline](https:\/\/secure.ethicspoint.com\/domain\/media\/en\/gui\/79182\/index.html)\n- [Price Transparency](https:\/\/www.valleyhealthsystemlv.com\/patients-visitors\/pricing-guide-1)\n\n© 2026 Valley Health System. All rights reserved.","attrs_readable_markdown":"## Here Are Some Easy Ways to Stay Injury-Free While You Run\n![Young smiling couple running side by side through park.](https:\/\/www.valleyhealthsystemlv.com\/sites\/valleyhealthsystemlv.com\/files\/7-tips-to-prevent-running-injuries-169%202.jpg)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.\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[Orthopedic Services at The Valley Health System](https:\/\/www.valleyhealthsystemlv.com\/services\/orthopedics)\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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Meta Description	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,
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Boilerpipe Text	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. Orthopedic Services at The Valley Health System 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 .
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Beware of anyone requesting financial or personal information. If you are a patient and receive suspicious outreach or have billing questions, please contact our Nevada Central Business Office at [NVCBO@uhsinc.com](mailto:NVCBO@uhsinc.com) or call 702-894-5700, press 7. # 7 Tips to Prevent Running Injuries 1. [Home](https://www.valleyhealthsystemlv.com/node/657) › 2. 7 Tips to Prevent Running Injuries ## Here Are Some Easy Ways to Stay Injury-Free While You Run ![Young smiling couple running side by side through park.](https://www.valleyhealthsystemlv.com/sites/valleyhealthsystemlv.com/files/7-tips-to-prevent-running-injuries-169%202.jpg)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. ### [Orthopedic Services at The Valley Health System](https://www.valleyhealthsystemlv.com/services/orthopedics) 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. 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Readable Markdown	## Here Are Some Easy Ways to Stay Injury-Free While You Run ![Young smiling couple running side by side through park.](https://www.valleyhealthsystemlv.com/sites/valleyhealthsystemlv.com/files/7-tips-to-prevent-running-injuries-169%202.jpg)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. [Orthopedic Services at The Valley Health System](https://www.valleyhealthsystemlv.com/services/orthopedics) 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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