Upping Your Mileage This Spring? Take These Steps to Avoid Common Runner’s Injuries 

Spring is officially here in New York City! It’s the perfect time to hit the pavement (or tread) and up your running mileage, but pushing too hard too soon can lead to common runner’s injuries.

Whether you're training for a race or just enjoying the warmer weather, taking the right precautions can keep you running pain-free. 

Read on as our team of providers at NYC Foot & Ankle Center, located in the Manhattan Valley neighborhood of the Upper West Side, shares eight tips to reduce your risk of common runner’s injuries.

1. Increase your miles gradually

As the weather warms up, it’s tempting to ramp up your running routine quickly. But doing too much too soon can lead to injuries like shin splints, stress fractures, and tendonitis. 

Instead, follow the 10% rule, increasing your weekly mileage by no more than 10% to give your muscles, joints, and bones time to adapt.

For example, if you currently run 10 miles a week, the 10% rule suggests you aim to increase your weekly mileage by no more than 10% the following week, which means next week's mileage shouldn’t exceed 11 miles. 

2. Add strength training sessions to your weekly workout

Strong, flexible muscles support proper running form and reduce strain on your joints. Incorporate strength training exercises like squats, lunges, and core work to improve stability and endurance. 

Not sure where to start? You can work with a personal trainer or look for strength training programs created specifically for runners. Many of these exercises can be done at home or at your local gym.

In addition to strength training, cross-training can help keep your body conditioned as you up your miles. Cross-training workouts that complement running include pilates, cycling, swimming, and PiYo. 

3. Stretch before and after every run

Stretching is a simple yet proven way to reduce your risk of injuries. Be sure to add dynamic stretches before your run and static stretches after your run.

Dynamic stretches like side lunges and straight leg lateral swings are active movements that help prepare your body to run by increasing blood flow, improving flexibility, and improving your range of motion. Plan on stretching for at least 7-10 minutes before each run.

Static stretches help with flexibility and range of motion; they also support your recovery and help reduce post-run muscle stiffness. 

4. Listen when your body says no

A little soreness is normal, but sharp or persistent pain is a warning sign. Ignoring discomfort can turn minor aches into serious injuries. 

If you feel pain, take a rest day or cross-train with low-impact activities like swimming or cycling to avoid overloading your body.

5. Invest in proper footwear

Worn-out or ill-fitting running shoes can contribute to injuries like plantar fasciitis and knee pain. Replace your running shoes every 300-500 miles, and consider getting fitted at a running store to make sure you’re wearing the right shoe for your foot type and gait.

Your socks are just as important. Wear socks meant for running; they’ll help prevent blisters and wick away sweat.

6. Wear your orthotics

If your podiatrist has prescribed custom orthotics, be sure to wear them while running to provide the support and alignment your feet need. 

Custom orthotics help distribute pressure evenly, reduce strain on your joints, and prevent common running injuries like plantar fasciitis and shin splints. Skipping them during runs can lead to discomfort and increase your risk of overuse injuries.

7. Recover smart

Recovery is just as important as training. Get enough sleep, stay hydrated, and fuel your body with nutrient-rich foods to support muscle repair. Foam rolling and massage therapy can also help reduce soreness and improve flexibility.

8. Don’t skip rest days

While the nice weather may tempt you to skip your rest day, resist the urge! Follow your training plan this spring and take time off. 

If you have big goals — whether that’s the November 2nd NYC Marathon, the September 20th Cow Harbor run, or any number of 5k runs from now until then — your rest days are an important part of upping your miles. 

Rest days allow your muscles, joints, and tendons to recover, reducing your risk of overuse injuries and keeping you strong for your next run.

What to do if you injure yourself

Even with the best running program and prevention strategies, injuries can happen, but you don’t have to deal with it on your own. At NYC Foot & Ankle, we’re experts at treating running-related injuries.

Whether you need physical therapy, splints, orthotics, or shockwave therapy, it’s our mission to help you get back on your feet safely. To schedule a consultation, contact us today.