Common Running Injuries, Ways To Avoid Them & What To Do While Recovering From Them

It probably doesn’t come to you as a big surprise that I’ve decided to look more into common running injuries after my epic Saturday fall down the stairs. Even though it wasn’t a running injury, hurting myself made me realize how little I know about how to deal with injuries and how to prevent them. Somehow we always hear about others getting hurt and yet always assume that it won’t happen to us.

Pinata Injury

So far my way of dealing with the injury was trying to change up my workout routine with a 20-minute arm workout, Yoga, and a 60-minute HIIT/Tabata training session; I want to wait on running to avoid injuring myself even further. *We have to honor our bodies first and foremost!*

However, soon I will be starting to train seriously for the Spartan Trifecta; therefore, I want to prevent getting hurt again as much as I can. First of all, I don’t want to be in pain. *DAH!* But also, I don’t want to be depressed! Yes, you heard it right, DEPRESSED, because it’s really hard on you emotionally when you can’t exercise due to an unforeseen injury. Am I alone?!

During my search, I came across this picture on Pinterest. I think, it is a great summary just to familiarize ourselves with basics.

Common Running Injuries


It is really well done, don’t you think?!

There are few more things, however, that I would like to add to the list:

  • Cross Train: to give your body a break and to prevent overuse injuries.
  • Progress Slowly: technically, we shouldn’t increase our weekly mileage by more than 10% at a time.
  • Strength Train & Stretch Regularly: not only it helps you to avoid injuries, but also improves your overall performance *BINGO!*
  • Rest: give your body time to recover.

What are your thoughts on that? What do you do in order to prevent any sports-related injuries?



Filed under Fitness

18 responses to “Common Running Injuries, Ways To Avoid Them & What To Do While Recovering From Them

  1. Thanks for sharing this info graphic – I love it! I think foam rolling every night has been incredibly helpful in preventing running injuries for me. Hope you’re feeling even more recovered!

  2. I’m so sorry to hear about your fall! Sounds like you are ok? I’m not a runner, and actually I don’t just because of this issue. It seems like every one of my runner friends is nursing some sort of injury, and I just don’t want to go down that route. I’m very conscious, even while challenging myself to lift heavier, jump higher, etc, if something seems dangerous, like I might hurt myself, I just modify.–esp on different pushups–one arm, plyo, etc, I think it would super easy to get an arm injury that way. Thanks for the great info!

    • Thank for stopping by, Robin! I’m feeling way better now. Hopefully tomorrow I’ll be able to go for a run! Could I say that my feet itch to run?! Haha! I personally don’t think that you should avoid something completely because of a possibility getting injured. What can help is being aware of what can go wrong if you don’t do or prepare for a specific sport or an exercise properly. Also it is important, as you mentioned, to make an adjustment to correspond your current fitness level.


      • So true, but it does aggravate my back. I’ll do it on vacation or if it’s nice outside, every once in a while will do some fartlek training, but nothing prolonged. I know, so many of my friends love it so, and have that itch!! Glad you are better!

      • Awww.. That’s a shame! As long as you can enjoy a jog once in a while, I guess, it makes it even more pleasurable for you. I hope one day your back pain goes away though! xoxo

  3. These are great – love the infographics you find! I’m a huge fan of foam rolling and I swear by ice baths. I know science doesn’t always support their use, but they’ve pulled me through many a race. I also rarely use painkillers and that makes them more effective when I do use them.

    Glad you are feeling better!

    • Hi Laura!

      I’ve never tried ice baths yet. But I will definitely give them a try in the future once I pick up my distances 😀 I think I’ll believe anything coming from a long distance runner like you!


  4. I needed this! I’m a chronic shin/knee pain sufferer, because, well…I run like I’m having a seizure, probably. I’ve been weening myself off heels and learned to to run like a normal person, but I still baby the whole thing. I lurv the inforgraphic. Also, you, ’cause you make me laugh AND feel smarter!

  5. The best thing I have done lately us get a good sports massage. There are just some places I can’t get to with a foam roller.

    • This is very true, Theresa! I personally love deep tissue Swedish massage. I just actually had one on Sunday. At times I feel like screaming, but it is all worth it in the end because I feel like a new person 😀


  6. The best thing I’ve done lately is get a sports massage. I foam roll on a regular basis, but there are just some spots I can’t get deep enough with the roller.

  7. OMG I suffered from a stress fracture in my foot for 4 weeks, I WAS DYING and it was so very painful, I could barely walk – however, I COULD elliptical! So I kept on going. Probably not the SMARTEST idea, however, my foot has HEALED!

  8. Pingback: Don’t Get Left Behind—Strengthen Your Glutes: A 30-Minute Glute-Building Bodyweight Workout | candies & crunches

  9. I like the idea of using the stability ball for crunches and such while I’m letting my silly ankle heal! Thanks so much for stopping by my blog.

    • Oh, you’re very welcome! Actually, you stopping buy this particular post makes me believe that you won’t quit running despite your fall 😀 Also do take it slow, it’s super important that your ankle is healed before you go for another run. Get better soon!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s