The most common injuries among runners are shin splints, IT band syndrome, plantar fasciitis and knee pain. But most of them can be prevented.
Rule 1: The Ten Percent Rule
Increase your total weekly distance by no more than 10% per week. A sudden jump in volume is the most common cause of injury.
Rule 2: Rest Days
Take at least 1–2 full rest days a week. Muscles get stronger during rest, not during training.
Rule 3: The Right Shoes
Old or worn-out running shoes invite injury. They usually need to be replaced after 600–800 km.
Rule 4: Warm-Up and Cool-Down
Do 5–10 minutes of dynamic stretching before every run (leg swings, hip openers) and static stretching after the run.
Rule 5: Strength Training
Strengthening the hip abductors, glutes and calf muscles reduces all lower-extremity injuries.
Rule 6: Vary Your Surfaces
Instead of always running on hard asphalt, switch to grass or dirt trails from time to time.
Rule 7: Listen to Pain
Set aside the "no pain, no gain" myth. Pain is your body's stop signal; if you don't listen to it, a small problem becomes a big one.
Running is a long journey; staying injury-free along the way is the biggest win.