How to Avoid the Injuries That Sideline Beginners
Most running injuries are preventable. The habits that keep you on your feet — and when to back off before it's too late.
By B6 min read
Shin splints, knee pain, and plantar fasciitis aren't badges of honor — they're signals. Beginners get hurt when they do too much, too soon, too fast. Here's how to stay on the right side of that line.
The big three rules
- ·Increase weekly mileage by no more than 10%
- ·Keep most runs easy — hard days are few and intentional
- ·Take rest days seriously
Listen to pain wisely
- ·General muscle soreness 24–48 hrs after a hard effort — normal
- ·Pain during a run that fades when you stop — caution, reduce next day
- ·Pain that worsens as you run or persists at rest — stop and assess
- ·Pain that changes how you run — see a professional
Strength prevents injury
Weak hips and glutes cause knee and IT band issues. Two 15-minute bodyweight sessions per week — glute bridges, clamshells, calf raises — pay enormous dividends.
Learn more
Our injuries page covers common issues with avoid, recover, and when-to-see-a-specialist guidance for each one.