Runners often plan their training, but after about a month, they may find their knees hurting badly. Some manage to keep going after using medication to ease the pain, while others end up lying on the couch using ice packs for relief. Surveys show that 79% of beginner runners quit the sport every year due to injuries, and many never return.
The good news is that researchers are looking for solutions to these problems, partly thanks to a book published in 2009 called "Born to Run." This best-selling book in the U.S. claims that modern running shoes are the main culprits behind the high injury rates in running, a conclusion drawn from conversations with runners. Are we wearing our shoes the right way? Since we mostly sit all day, even when going out for a run, we often do so incorrectly, repeating the same mistakes day after day.
All these factors play a role — injuries and injury prevention are multi-faceted. Multiple causes lead to a single outcome. Poor training methods and ill-fitting shoes can both lead to injuries. Due to individual differences in bone structure and medical history, avoiding injuries isn't easy, but over the past two decades, running science has shifted focus from treating injuries to preventing them. Scientists study runners who don’t get injured to understand why, helping provide early warnings for beginners.
Most experts agree that reducing injury risk doesn’t require a magic bullet, but rather a loaded gun. First, you need a strong body, a good training plan, and proper shoes. Next, let’s take a closer look at each element, offering exercises, adjustments, and shoe suggestions that all runners can use to reduce the chance of injury and enjoy running, even without relying on ice packs.
The best protection against injury for athletes is a strong body. Powerful muscles, ligaments, and tendons defend against impacts through adjusted training and consistent strides. Weak muscles mean your feet won’t strike the ground as forcefully. Your knees, hip muscles, and foot movements adjust with each step. But with proper strength training, those movements become consistent, so your mind and body know what to expect.
When a strong body runs, the brain signals the muscles to support the foot before it hits the ground. The glutes help stabilize the pelvis and legs. Foot and ankle muscles activate to provide a solid base for pushing off. But if balance is poor or unstable, other muscles fatigue or the whole movement pattern is disrupted — that’s when varied strength training helps reduce injury risks.
Most runners lack strength in at least one muscle group, and the same goes for neuromuscular pathways — the communication channels between brain and body. Strong neural pathways help muscles move more efficiently, giving you greater control and stability while running.
These exercises mainly strengthen key running muscles and neuromuscular pathways. You can do them as a full routine or insert them into your day a couple of times a week while watching TV. Go barefoot if possible.
Muscle Stretching Training
Jumping exercises increase body elasticity, giving you a light, springy feeling. But they also teach you how to reduce the impact when your feet hit the ground. If you’re not currently doing strength training, you can add this routine after other workouts for an eight-week program.
Standing Vertical Jump
Use a step at the gym (or find a wide step or building ledge in a park). Step forward, then jump up and land softly on both feet. Step back and repeat for 10–20 jumps. Next time, aim to land so quietly that no sound is heard. Keep jumping up and down.
Lateral Jump
Place a pole (or broomstick) on the ground and jump sideways over it quickly, trying not to touch the ground. Do three sets of 10 jumps. In the next phase, use a longer stick to increase difficulty.
Mobility
Natural recovery cycles in training can cause muscle fibers to stick together, limiting function and making runners more prone to injury. Breaking up these adhesions — known as improving mobility — allows muscles to stretch properly. Do appropriate stretching exercises after running.
Foot Massage
Your plantar fascia is a band of tissue along the bottom of your foot, guiding the nerve signals from foot contact to lift-off. Limited movement affects this nerve transmission, which can eventually spread issues up to the hip muscles if left unchecked.
Sit down, supporting your ankle with your knee. Use your thumbs to apply pressure to your foot arch, massaging soft areas. Squeeze any painful spots, then bend and extend your toes to release tension. Do this for three minutes daily until the pain subsides.
Can strength training fix the effects of poor running form?
Strength training can improve your posture (making it more stable and correcting imbalances), but it can’t solve faulty biomechanics. If you have knee issues, for example, you’ll need to train your body through a process called gait training. Runners can improve flawed posture and maintain the new form. Gait training relies on experience, not self-correction. Without proper gait analysis, it’s hard to know if you’ve made the right adjustments.
Just before your foot strikes the ground, your brain signals your muscles to prepare for impact. For instance, muscles contract to stabilize joints.
Here are some ways to correct posture:
1. Maintain Good Running Posture
This means keeping your upper body upright with a slight back arch. Poor posture can direct excess pressure to your knees. If your back is rounded, your weight tends to shift forward, making overstriding more likely. Focus on this during your runs. Practicing good posture during the day also improves your running efficiency.
2. Effective Arm Swing
Arm movement affects body stability. Try bending your elbows at about 90 degrees and swinging your arms loosely. Keep your elbows close to your body to help maintain overall relaxation.
3. Land Softly
Runners should consciously aim to land their feet more gently. When we try to run more quietly, our body naturally adjusts by shortening our stride and making our footfalls lighter, thereby reducing the impact on our ankles upon landing.
4. Pay Attention to Glute Training
The glute muscles are central to running—they control your body’s balance. Your glutes initiate the movement of your knees, and your feet help you maintain an upright posture, preventing overstriding.
5. Evaluate Your Running Cadence
A faster cadence can reduce overstriding and lessen the impact on your joints. Some experts believe that if your cadence is 160 steps per minute or fewer (a sign of overstriding), you’re more prone to injury. Calculate your steps per minute—if you exceed 160 and haven’t been injured or overstriding (ask a friend to record a video to check your foot and knee positioning), there’s no reason to change your cadence.
How to Find the Right Running Shoes
Can Shoes Help Prevent Injuries?
Yes, shoes can lower the risk of injury because they alter your running posture and influence how forces from your feet are transmitted to the rest of your body. For example, studies show that softer shoe cushioning can affect leg stiffness, as well as impact your muscles, bones, and joints. Having a pair of shoes well-suited to your training can help reduce the risk of injury.
I Bought the Smallest Size Available—What Should I Do Now?
Transition gradually. Walk in them during the first week. The following week, you can start running in your new shoes, wearing them no more than every other day, and run just one or two miles for the first three weeks. Regardless of how your new shoes feel, maintain at least this level of usage each week. Then, only increase your training volume—no matter what your initial mileage was. Gradually use them for more training.