8 Common Running Injuries and How to Prevent Them

Most running injuries are overuse injuries caused by doing too much, too soon, without enough recovery. The eight most common are runner's knee, shin splints, IT band syndrome, plantar fasciitis, Achilles tendinopathy, stress fractures, hamstring strains, and ankle sprains. The good news: gradual training, strength work, and adequate rest prevent the large majority of them.

The eight most common running injuries

• Runner's knee (patellofemoral pain) — pain around or behind the kneecap.
• Shin splints (medial tibial stress syndrome) — pain along the shinbone.
• IT band syndrome — pain on the outside of the knee.
• Plantar fasciitis — heel and arch pain, often worst in the morning.
• Achilles tendinopathy — pain and stiffness in the Achilles tendon.
• Stress fractures — localized bone pain that worsens with impact.
• Hamstring strains — pain in the back of the thigh.
• Ankle sprains — common on trails and uneven ground.

Why they happen

The common thread is load exceeding what your tissues can handle. Ramping up mileage or intensity too quickly, skipping recovery, weak supporting muscles, and worn-out shoes all tip the balance. Less commonly, biomechanical issues or a single misstep (like an ankle sprain) are to blame. Identifying the cause is the first step to fixing it.

Prevention basics

1. Increase mileage gradually — around 10% per week with cutback weeks.
2. Run easy most of the time; don't make every run hard.
3. Strength train to support your joints and improve resilience.
4. Replace shoes every 300–500 miles.
5. Prioritize sleep, fueling, and rest days for recovery.

When to see a professional

See a sports medicine doctor or physical therapist if pain is sharp, causes you to limp or alter your gait, doesn't improve with a few days of rest, or recurs every time you return to running. Persistent or severe pain — especially bone pain that worsens with impact — warrants prompt assessment to rule out stress fractures.