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Published on June 23, 2025

Run Smart: Top Tips to Prevent Injury While Running

Lacing up for a run? “Running is one of the most effective and accessible forms of exercise,” says PIH Health Physician Scott S. Lee DO. “However, without proper preparation and recovery, it can lead to injuries that take time to heal.”

photo of a couple running happily outdoors

Run smarter and stay on your feet with these easy tips to help you avoid injury.

  1. Hydrate and Fuel. Safe exercise begins before you hit the pavement. Staying hydrated and fueling your body can make a big difference in how you feel. Drink water throughout the day and grab a small snack with carbs and protein after your run to help your muscles recover and keep your energy up.
  2. Warm Up to Win. Ease into your run with 5 to 10 minutes of light activity. Think brisk walking, jumping jacks, or leg swings to boost your heart rate and get your muscles ready to go the distance.
  3. Build Up Progress Gradually. Don’t rush it. Increase your weekly mileage by no more than 10 percent to give your muscles and joints time to adapt. Build up speed and distance over time to avoid injuries. Patience now pays off with consistency and lasting progress.
  4. Run in the Right Shoes. Poorly fitted footwear can throw off your stride, leading to pain and injuries like shin splints, plantar fasciitis, and knee trouble. Find shoes that match your foot type and running style and swap them out every 300 to 500 miles to keep moving strong.
  5. Run on Different Surfaces. Running the same pavement every day? Your joints feel it. Try hitting the trails, grass, or a rubber track to soften the impact and challenge your muscles in new ways. Mixing up your terrain keeps your body guessing, your workouts exciting, and your runs injury free.
  6. Recover to Run Stronger. Your workout isn’t over when the run ends. Cool down with static stretches that target your calves, hamstrings, quads, and hips to keep your body flexible and limber. Add foam rolling and mobility work to ease tight spots and boost recovery. Don’t forget to rehydrate and refuel.
  7. Listen to Your Body. Running should feel good, not painful. Stay in tune with your body and act early if something feels off. Catching small issues early can help you avoid big setbacks and keep you moving strong. If pain sticks around, don’t wait, talk to your doctor.

To find a doctor, visit to PIHHealth.org/Doctors

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