Preventing Running Injuries: Tips for Long-Distance Runners

Whether you’re training for your first marathon or clocking weekly miles for fun, running long distances puts your body to the test. While it’s one of the most accessible and effective forms of exercise, it also comes with a risk: overuse injuries.

As physical therapists, we see it all the time—runners pushing through pain, assuming it’s “just part of the sport.” But with the right approach, many of these injuries are completely preventable. Here are our top physical therapy-backed tips to keep you running strong and injury-free.

1. Build a Strong Foundation (Strength Training Matters!)

Running is not just about endurance—it’s also about muscular stability. Weak glutes, core, and hips can lead to poor mechanics, causing stress on your knees, ankles, and lower back.

Try This:

• Glute bridges (2–3 sets of 10–15 reps)

• Single-leg squats

• Side-lying leg lifts

• Planks and side planks for core stability

Aim to strength train at least twice a week, focusing on major muscle groups that support your stride.

2. Listen to Pain (Don’t Run Through It!)

There’s a big difference between discomfort and pain. Discomfort might be sore muscles from a tough run; pain is sharp, persistent, and often one-sided.

Common red flags:

• Persistent knee pain (may signal runner’s knee or IT band syndrome)

• Sharp shin pain (shin splints or stress fractures)

• Pain that worsens during or after a run

Early intervention is key—don’t wait for it to get worse.

3. Don’t Skip Mobility & Recovery

Your body needs as much attention off the pavement as it does on it. Poor flexibility, muscle tightness, and fatigue all add up.

Make these part of your routine:

• Dynamic warm-up before runs (leg swings, lunges, skips)

• Static stretching and foam rolling after runs

• At least 1–2 rest days per week

And yes—sleep and nutrition matter too.

4. Get the Right Gear

Not all shoes are created equal. Running in worn-out or inappropriate shoes can throw off your biomechanics.

Tips from PTs:

• Replace your shoes every 300–500 miles

• Get fitted at a running store (ideally with gait analysis)

• Consider orthotics if you have flat feet, high arches, or recurring injuries

  
  

When to See a Physical Therapist

If you’re dealing with a nagging injury or want to prevent one before race day, a physical therapist can:

• Perform a gait and strength assessment

• Identify muscle imbalances or alignment issues

• Create a personalized plan for performance and injury prevention

  
  

Running long distances is a journey—not just of endurance but of body awareness. With the right training habits, injury prevention strategies, and support from professionals, you can hit the road with confidence.

Train smart. Recover well. Run long.