How to Prevent Running Injuries as a New Runner

When I first started running, I didn’t think much about injuries. I assumed running was simple—just put on shoes and go. Until one year when I let the excitement of Spring running get the best of me. Enjoying being outside, doing something I loved meant that I was probably out there a little more than my body could handle. Within a few weeks, I started feeling a sharp, nagging pain in my shins. At first, I ignored it, thinking it was normal soreness. But soon, every step felt like my legs were on fire. That’s when I learned an important lesson: if you don’t take care of your body, your body will make you stop.

I had developed shin splints, one of the most common running injuries. Later in my journey, I also dealt with plantar fasciitis, a painful condition in the bottom of my foot that made even walking uncomfortable. Both injuries forced me to slow down and rethink my approach. I had to learn how to listen to my body, prioritize recovery, and focus on injury prevention.

Now, I run regularly and have stayed relatively injury-free for awhile—not by luck, but by building smart habits. If you’re just getting started with running and want to avoid common beginner mistakes, here’s what I’ve learned about staying pain-free.

Why Beginner Runners Get Injured

Many new runners struggle with injuries, often because of doing too much, too soon. When you’re excited about a new goal, it’s easy to push past your body’s limits without realizing it. Here are some common causes of running injuries:

• Sudden Increases in Mileage or Speed – Your body needs time to adjust. Adding too much distance or intensity too quickly can lead to overuse injuries like shin splints or stress fractures.

• Skipping Warm-Ups and Cool-Downs – Running with cold muscles increases injury risk, and stopping abruptly without stretching can cause tightness.

• Wearing the Wrong Shoes – Old or improper running shoes can lead to issues like plantar fasciitis, knee pain, or Achilles tendonitis.

• Not Taking Rest Days – Recovery is essential. Running every day without allowing your body to rest increases the risk of injury.

The good news? Most running injuries are preventable. Here’s how I stay injury-free while balancing running with a busy life.

How I Prevent Injuries and Keep Running Pain-Free

1. Warming Up and Cooling Down (Even When I Don’t Feel Like It)

When I first started running, I skipped warm-ups because I thought they were unnecessary. Now, I know better. A good warm-up helps prevent injuries by loosening muscles and preparing your body for movement.

I can't say I am perfect in this area, but I do try to take 5 minutes to do dynamic stretches, including:

 Leg swings

 High knees

 Butt kicks

 Walking lunges

At the very least, I ALWAYS do a 5 minute brisk walk before every run. That's a non-negotiable.

After my run, I cool down by walking for a few minutes and then stretching my calves, hamstrings, and hips to prevent tightness. Skipping these steps was a big mistake in my early running days—now, I can honestly say that after a run or intense run I look forward to those few minutes of stretching.

For more on managing muscle tightness, check out: Ouch! How I Learned to Run Through Tight Muscles and Cramps.

2. Wearing the Right Running Shoes (and Replacing Them When Needed)

I learned the hard way that not all sneakers are good for running. My first pair were probably better suited for hiking then road running. Overall, not a good idea.

Here’s what I do now to keep my feet happy:

 Get properly fitted for running shoes at a specialty store

 Choose shoes based on my foot type and running style

 Replace my shoes every 500–700 km (300–450 miles) to prevent breakdown

If you’re experiencing persistent pain, your shoes might be the culprit! It's the one piece of equipment worth investing in in your running journey.

3. Strengthening Key Muscles to Prevent Common Injuries

A strong body handles the impact of running better. I incorporate simple strength exercises to prevent injuries and keep my muscles balanced.

When I had shin splints, I focused on strengthening my lower legs with:

• Toe raises (lifting toes while keeping heels on the ground)

• Heel walks (walking on heels to strengthen shins)

• Calf raises

For plantar fasciitis, I did exercises like:

• Rolling a ball under my foot to loosen tight fascia

• Towel stretches to improve flexibility in my feet and calves

• Toe scrunches to strengthen foot muscles

Adding even a few minutes of strength work each week has helped me run more efficiently and pain-free.

4. Listening to My Body: Knowing When to Push and When to Rest

In my early running days, I pushed through pain because I thought that’s what “real” runners did. Big mistake. I’ve since learned to recognize the difference between normal soreness and an actual injury.

Now, my rule is:

 If it’s mild muscle soreness, I still run but keep it easy.

 If it’s sharp pain, swelling, or discomfort that gets worse, I stop and rest.

 If the pain persists for days, I take more time off or adjust my training. And never underestimate the little miracles physiotherapists can do.

Rest days aren’t a sign of weakness—they’re a key part of long-term progress.

5. Avoiding the “Too Much, Too Soon” Trap

One of the biggest lessons I’ve learned is to increase mileage gradually. When I ramped up my runs too quickly, I ended up injured. Now, I follow the 10% rule—as a general rule I try to never increase my weekly mileage by more than 10%.

I also balance my training by including:

 Easy runs to build endurance without stress

 Cross-training (like strength training or yoga) to prevent overuse injuries

 At least one rest day per week

Building a running habit is about progress, not perfection—pushing too hard too soon only leads to setbacks.

For tips on structuring your first month of running, check out: Your First Month of Running: Overcoming Physical and Mental Challenges.

Final Thoughts: Running Smart to Stay Injury-Free

If you’re just starting your running journey, know that injuries aren’t inevitable. By running smart—warming up, wearing the right shoes, listening to your body, and gradually increasing your training—you can stay strong and pain-free.

I’ve been where you are—excited to run but frustrated when aches and pains get in the way. Learning these strategies helped me go from constantly battling shin splints and plantar fasciitis to running confidently without fear of getting sidelined.

The key is to think long-term. It’s tempting to push through pain, but a few extra minutes of injury prevention can save you weeks of frustration.

Most importantly, don’t let the fear of injury stop you from running. Running has been one of the best things I’ve done for myself, and with the right approach, you can enjoy it for years to come.