Running injuries are common among beginners, but most stem from a small set of avoidable patterns rather than bad luck.
The most frequent mistake
Increasing weekly mileage too quickly is one of the biggest predictors of injury. A common guideline is to avoid increasing total distance by more than about 10% from one week to the next.
Footwear matters, but not as much as fit
Running shoes don’t need to be the most expensive option, but they should match foot shape and running style — an ill-fitting shoe is more likely to cause problems than an inexpensive but well-fitted one.
Strength training helps runners too
Weak hips and glutes are linked to common running injuries like runner’s knee. A couple of strength sessions a week focused on the lower body can meaningfully reduce injury risk over time.
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