How to Avoid Running Injuries | Long Island Sports Chiropractor Guide

Running is one of the most popular forms of exercise in the United States, with nearly 50 million Americans participating each year. However, studies show that 50–70% of runners experience an injury annually.

Most running injuries are not traumatic. They are overuse injuries, commonly affecting:

• The knee

• The ankle

• The hip

The good news? Many running injuries are preventable.

In clinical practice, I often refer to the “4S Principle” for injury prevention:

• Speed

• Surface

• Sneakers

• Strength

Let’s break them down.

Speed: Manage Intensity Wisely

Rapid increases in running speed or mileage significantly increase injury risk. Sudden workload spikes overload muscles, tendons, and joints before they adapt.

However, avoiding speed work entirely is also a mistake.

Strategic speed training:

• Builds tendon resilience

• Improves neuromuscular coordination

• Enhances strength under load

The key is progression, not spikes.

If training for a marathon, gradually incorporate:

• Tempo runs

• Controlled intervals

• Hill repeats

Avoid dramatic pace jumps.

Surface: Vary Your Terrain

Many runners log all their miles on asphalt, then suddenly attempt trail running.

That sudden surface change increases injury risk due to:

• Uneven terrain

• Increased ankle stabilization demand

• Altered load distribution

Trail and softer surfaces activate intrinsic foot muscles and improve proprioception (your body’s awareness of joint position).

Varying surfaces gradually:

• Enhances balance

• Builds small stabilizing muscles

• Reduces repetitive joint stress

Avoid abrupt transitions.

Sneakers: Proper Fit Matters

Footwear plays a major role in running injury prevention.

Different models, brands, and yearly updates change:

• Fit

• Cushioning

• Support

• Heel-to-toe drop

Shoes that feel “off” often alter biomechanics, increasing stress at the knee, Achilles, or plantar fascia.

General guidelines:

• Replace shoes every 300–400 miles

• Get professionally fitted if possible

• Avoid assuming the same model will always fit the same

Personalized fitting at specialty running stores helps account for:

• Injury history

• Training volume

• Biomechanical patterns

Strength: The Most Important Factor

Strength is the foundation of injury prevention.

Running is a unilateral activity. At any given moment:

• One foot is absorbing force

• Or the body is airborne

Weakness in one limb often leads to:

• Overload injuries on that side

• Compensation injuries on the opposite side

A proper strength program should include:

Hip Strength

• Glute bridges

• Romanian deadlifts

• Lateral band walks

Core Stability

• Planks

• Dead bugs

• Pall of presses

Single-Leg Control

• Step-downs

• Single-leg RDLs

• Split squats

Research shows structured strength training can reduce lower limb injury rates by up to 50%.

Before building a program, a thorough evaluation of:

• Ankle mobility

• Hip mobility

• Muscle imbalances

• Asymmetries

is ideal.

When Should You Seek Professional Evaluation?

If you experience:

• Persistent knee pain

• Achilles tightness

• Hip discomfort

• Recurring injuries

An evaluation can identify mechanical inefficiencies before they become chronic problems.

Final Thoughts

Running injuries are common — but not inevitable.

By managing:

✔ Speed ✔ Surface ✔ Sneakers ✔ Strength

you can dramatically reduce your injury risk while continuing to improve performance.

If you’re experiencing discomfort or want a proactive assessment before increasing mileage, consulting a sports-focused provider can help you run smarter and longer. Dr. Daniel Holland is a sports chiropractor in Nesconset, NY serving Long Island athletes from youth hockey to professional baseball and CrossFit competitors.