Guide to Running Injury Prevention and Recovery

Learn how to prevent and relieve common running injuries with expert tips on exercises, stretches, and choosing the right footwear.

Updated on December 26, 2024

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Running is one of the most accessible and rewarding forms of exercise, but it can also lead to injury. Whether you're training for a marathon or simply jogging to stay fit, the impact of running on your joints, muscles, and tendons can lead to a range of common injuries. These injuries—like shin splints, runner’s knee, and plantar fasciitis—can make running painful and prevent you from reaching your goals.

Many runners experience frustration from chronic pain or recurring injuries that limit their ability to train effectively. Even seasoned runners may find themselves sidelined by issues that could have been avoided with the right approach. Without proper footwear and injury prevention strategies, these problems can persist and worsen over time, leading to longer recovery periods and potential setbacks in your fitness journey.

At KURU, we understand how discouraging it can be to deal with running injuries. That's why we’ve combined expert knowledge on injury prevention with innovative footwear technology to provide you with a complete solution. We’re here to guide you through every step of injury prevention and recovery, from understanding common injuries and their treatment to choosing the right shoes and following the proper recovery techniques.

What are Running Shoes?

Running shoes are specially designed footwear that enhances comfort, performance, and injury prevention during running. They are built with advanced materials and construction techniques to absorb shock, provide stability, and support the natural motion of your feet. Unlike regular sneakers, running shoes are engineered to withstand the repetitive impact of running, helping to protect your joints, muscles, and tendons from strain. These shoes typically feature cushioned midsoles to soften the impact on your feet, while ensuring that your feet stay properly aligned throughout your run.

Running shoes come in various designs, each tailored to different running styles and foot types. Whether you're a heel striker, midfoot striker, or toe striker, there's a shoe designed specifically to optimize your stride and reduce the risk of injury. For example, stability shoes provide extra support for runners who overpronate (when the feet roll inward), while cushioning shoes are designed to absorb more shock for those with a neutral gait. Lightweight shoes with responsive cushioning are ideal for runners who strike with their forefoot. Selecting the right pair of running shoes is crucial for maintaining comfort, reducing the risk of injury, and improving overall performance on your runs.

Most Common Running Injuries

Running can lead to various injuries, especially if proper form, footwear, or recovery is overlooked. Over time, the repetitive impact of running can take a toll on your body, causing pain and discomfort. Below are some of the most common running injuries and their underlying causes.

Shin Splints

Shin splints, or medial tibial stress syndrome, occur when the muscles, tendons, and bone tissue around the shin become inflamed. This condition is often caused by overuse, particularly in new runners or those who increase their intensity too quickly. Running on hard surfaces, such as concrete or asphalt, and wearing improper footwear that lacks adequate support can also contribute to the development of shin splints.

Shin Splints
Runner's Knee (Patellofemoral Pain Syndrome)

Runner's knee, also known as patellofemoral pain syndrome, refers to pain around or behind the kneecap. It is often caused by misalignment, overuse, or muscle imbalances, and can be exacerbated by repetitive running or poor form. Common contributing factors include weak or tight quadriceps, hamstrings, or hip muscles, as well as overpronation, which can misalign the knee joint. Running on uneven surfaces or downhill can also increase the risk of developing runner's knee.

Runner's Knee (Patellofemoral Pain Syndrome)
Achilles Tendonitis

Achilles tendonitis is the inflammation of the Achilles tendon, which connects the calf muscles to the heel. This condition often results from repetitive stress and overuse, particularly in running activities that involve significant hill work. Common causes include overuse or sudden increases in running intensity, tight calf muscles that place extra strain on the tendon, and wearing improper footwear that lacks adequate arch support.

Achilles Tendonitis
Plantar Fasciitis

Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition often causes severe heel pain, particularly during the first steps in the morning or after sitting for extended periods. Common causes include overuse from long-distance running, wearing shoes that lack proper arch support or cushioning, and tight calf muscles or poor running mechanics.

Plantar Fasciitis
IT Band Syndrome

Iliotibial (IT) band syndrome is a condition that causes pain along the outer side of the knee, resulting from inflammation of the IT band—a thick band of connective tissue that runs from the hip to the shin. This condition is often caused by overuse, particularly in runners who increase their distance too quickly. Additional contributing factors include running on sloped surfaces and weakness in the hip or glute muscles, which can lead to improper alignment.

IT Band Syndrome

Treatment of Common Running Injuries

While prevention is always key, if you find yourself injured, it's essential to act fast and follow proven treatment methods to speed up recovery.

Rest and Ice

Rest is critical when recovering from running injuries. Avoid high-impact activities that stress the affected area. For most injuries, applying ice for 15–20 minutes several times a day can reduce inflammation and help with pain management.

Rest and Ice
Physical Therapy

Physical therapy is a vital treatment for strengthening weak muscles and correcting poor biomechanics that contribute to running injuries. A physical therapist can design a personalized rehabilitation program to help you recover safely.

Physical Therapy
Medication

Over-the-counter anti-inflammatory medications like ibuprofen can help manage swelling and pain. Always follow dosage guidelines and consult a doctor if pain persists or worsens.

Medication
Orthotics

For foot-related injuries like plantar fasciitis or overpronation, custom or over-the-counter orthotic insoles can provide necessary support, correct misalignments, and reduce pressure on the affected areas.

Orthotics
Stretching and Strengthening Exercises

Engaging in targeted exercises and stretches will not only aid in recovery but also help to prevent further injury. For instance, calf stretches for Achilles tendonitis or strengthening exercises for the hip muscles can support recovery.

Stretching and Strengthening Exercises

Prevention of Running Injuries

The key to staying injury-free while running is adopting preventive measures that protect your body from wear and tear. Here are several strategies to incorporate into your routine:

Gradual Training

Sudden increases in running intensity or distance can stress the muscles, tendons, and joints, leading to injuries. Gradually build up your stamina by following a structured training plan that increases distance or intensity by no more than 10% each week.

Gradual Training
Warm-Up and Cool Down

Always warm up before your run and cool down afterward. Warm-ups prepare your muscles for the strain of running, while cooling down helps reduce muscle tightness and prevents cramps. Incorporate light jogging, leg swings, and dynamic stretches before running, followed by static stretches after your workout.

Warm-Up and Cool Down
Cross-Training

Incorporate other low-impact activities such as swimming or cycling to give your muscles a break from the constant impact of running. Cross-training can also help to build strength in muscles that may not be used as much during running, helping to avoid muscle imbalances.

Cross-Training
Stretching and Foam Rolling

Stretch regularly to maintain flexibility, particularly in your calves, hamstrings, and hip flexors. Foam rolling can also be incredibly effective for relieving muscle tightness and improving recovery time after a run.

Stretching and Foam Rolling
Wear Supportive Footwear

Wearing the right shoes that fit your foot type is the first step in injury prevention. Shoes should offer adequate cushioning, arch support, and stability. At KURU, we specialize in shoes designed with KURUSOLE, KURUCLOUD, and ULTIMATE INSOLE technology to support your feet with every step, reducing the risk of common injuries like plantar fasciitis, runner’s knee, and Achilles tendonitis.

Wear Supportive Footwear

Types of Running Shoes & Finding the Best Fit

If you’re looking for the best stability running shoes or the best cushioned running shoes, there are a few things you can look into to see if a particular shoe will be the right fit for you. There are three main types of running shoes, which are:

Stability Shoes

These are an excellent choice for runners who experience aches and mild control problems. The extra stability that these shoes offer come from high-density foam as well as arch-side supports. They are generally built with a gentle arch that reaches from the front to the back while providing forefoot flexibility and rear-foot stability.

Stability Shoes
Cushioning Shoes

These are the best running shoes for high arches and can support rigid feet, which tend to under-pronate. Cushioning shoes are highly flexible and are built with a curve using lightweight materials. Because of these features, they come with optimal cushioning and minimal rigidity.

Cushioning Shoes
Motion Control Shoes

Motion control shoes are best for heavy and flat-footed runners who may over-pronate. Such shoes will usually have components made from rigid materials such as fiberglass, high-density foam, or plastic. The arch on motion control shoes will often be filled in to increase stability, while the high rigidity can prevent the heel from turning out.

Motion Control Shoes

Exercises & Stretches for Runners

Strengthening key muscle groups and maintaining flexibility is essential to prevent injuries and improve running performance. Below are some helpful exercises and stretches that should be part of every runner’s routine:

Lunges

Lunges are an excellent exercise to strengthen the quads, hamstrings, and glutes, which are crucial for maintaining proper running form and preventing lower body injuries.

Lunges
Calf Raises

Calf raises help strengthen the calves, which are vital for running efficiency and can reduce the risk of Achilles tendon injuries.

Calf Raises
Core Workouts

A strong core supports better posture and balance, making your running form more efficient and reducing the risk of injuries. Include exercises like planks, side planks, and leg raises.

Core Workouts
Hip Thrusts

Strengthening your glutes can help prevent knee pain and other injuries caused by weak hip muscles. Hip thrusts are a great way to target the glutes and improve overall lower-body strength.

Hip Thrusts
Hamstring Stretch

Stretching the hamstrings helps alleviate tightness and improves flexibility, which is essential for preventing muscle strains during runs.

Hamstring Stretch
Hip Flexor Stretch

The hip flexors are often tight in runners. Stretching them regularly helps prevent lower back pain and IT band syndrome.

Hip Flexor Stretch
Calf Stretch

Tight calves can lead to Achilles tendonitis or shin splints. Stretching the calves after each run reduces tension and improves flexibility.

Calf Stretch
Foam Rolling

Foam rolling helps release tension in your muscles and improve blood flow, which speeds up recovery. Focus on the calves, hamstrings, quads, and IT band for best results. Spend 1–2 minutes on each area to alleviate tightness and reduce the risk of injury.

Foam Rolling

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Beginners Guide To Running

Whether you’re looking to lose weight or just looking for a new hobby, here are a few tips to get running:

Sign up for races: Having a set deadline to work toward will help you focus on your new goals and hobby.
Figure out your running form: Some people strike with their heels, while others will lead with their toes. The more you run, the more comfortable you will become with your strides.
Try the run and walk method: This is a great way to get started if you’re a beginner. It’s also a good way for more experienced runners to improve their race times.
Pick out a training plan: You can find all kinds of training plans online, but if you’re just getting started, it’s best to keep things simple by training a couple of days a week. Work up to more intense, frequent runs as you improve.
Choose your gear: It doesn’t take much to start running, but you will need the right pair of shoes, socks, and music — create a fun and exhilarating playlist. You can even use a timing device like your phone to record how fast you run.
Fuel your body: When you start running, it’s important to take note of everything you put inside your body, including what you eat and drink. Be sure to consider the size of your meal, as well as the time you choose to eat them. You may need to start eating more to fuel your body well. When it comes to hydration, be sure to drink when you’re thirsty — water is the best choice if you’re running for less than an hour. Beware that sports drinks will contain sugar and can be pricey.
Prevent injuries: You may experience soreness or discomfort when you begin running. These are normal but can be alleviated by stretching before and after running. You can also apply ice to sore spots or invest in a foam roller to work out particularly tense muscle groups. Make sure to take good care of your body to avoid getting stitches, cramps, and more serious injuries.

FAQs

How do I pick the right running shoe?

This will depend on your needs and preferences; however, there are a few things you will need to take into account to ensure that your feet are comfortable whether you’re walking or running. When picking out a shoe, be sure to look at features including the shoe's upper, ankle collar, heel counter, and toe box. Knowing how these key features of the shoe can help you will allow you to stand, walk, and run comfortably without sacrificing your best performance.

It is more important to choose a pair of running shoes based on comfort and usefulness, rather than aesthetics and color. However, we do have chic black running shoes and classic white running shoes at KURU, so you won’t have to sacrifice style for comfort.
How long do running shoes last?

The short answer is between four to six months, but experts recommend replacing your shoes every 300 to 500 miles of running. This equates to four to six months if you were to run 20 miles every week.
How should running shoes fit?

Good running shoes will ensure that your feet are comfortable while providing the support and cushioning you need. Your new running shoes shouldn’t chafe, bunch up, or bind anywhere. A good pair of running shoes will also hold and wrap themselves around your foot, which means the heel won’t slip or more around the shoe. Moreover, it shouldn’t irritate any part of your foot and will offer enough space in the toe box for your foot to be able to flex and naturally spread out.
Are running shoes good for walking?

Running shoes are designed to withstand the demands of physical movement and running, but they are also a great choice for walking. The same features that make them great for running also make them ideal for walking. For instance, having cushioned midsoles can absorb impact, while lightweight knit or mesh uppers will allow the foot to breathe while keeping you comfortable.
Are running shoes good for standing all day?

Standing all day isn’t the same as running, and while most running shoes will do fine when standing for 6 to 8 hours, they will not do so well after that. If you work long shifts standing up, invest in a pair of our orthotic shoes or shoes designed specifically for certain occupations, like warehouse employees. Even if you can’t wear running shoes to work, KURU has a pair of shoes for you.

Athletes, active individuals, and even those embarking on a new fitness regimen face a higher risk of experiencing foot and ankle injuries, whether from trauma or overuse.

In fact, 47% of respondents in our study reported that their foot pain began due to an injury.

View our 2024 Foot Pain Trends Report

Explore the latest foot pain trends, common causes of pain, treatment and prevention plans for maintained foot health in our 2024 Foot Pain Trends Report!

Resources

How Should Running Shoes Fit? 10 Tips To Find the Best Fit
How Running 5-Minutes per Day Can Boost Your Health
6 Running Hacks You Can’t Live Without

Shop KURU's women's shoes foot foot pain relief.

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Shop KURU's men's shoes foot foot pain relief.

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How to Choose the Right Running Shoes

Every part of a running shoe will play a specific purpose and is built to fit your foot precisely and comfortably—even the slightest difference in measurement could end in a negative experience. This is why you need to pick the best running shoes for your foot; these are the features to look at before purchasing a pair of shoes.

The Shoe's Upper

This is everything above the sole and should be smooth especially when it touches the skin. It shouldn’t chafe, bind, or bunch up anywhere.

The Shoe's Upper
The Ankle Collar

You will see this as the wrap above the shoe opening which holds the heel in its place. Pay attention to how the padding interacts with your ankles, whether your heel slips while wearing the shoe, and whether it irritates your Achilles tendon.

The Ankle Collar
The Heel Counter

This is the cup that supports and cradles your heel. Some shoes will have an external heel wrap to provide a similar function. In a more minimalist design, shoes will eliminate heel counters to provide a full range of motions. It’s best to look for a heel that will give you a more comfortable ankle motion.

The Heel Counter
The Shoe Saddle

The shoe saddle is the area around the instep, ankle, and arch of your foot. It will interact with the laces to help hold your shoe securely around your foot. Be sure to pay attention to how it holds and fits around your foot, and ensure that it doesn’t slip while supporting the natural arch of your foot in every step.

The Shoe Saddle
The Toebox

This section goes from the front of the eyelets up to the end of the shoe and will often be reinforced with a toe bumper to protect your toes from stubbing. Be sure to look for a pair of shoes that offer a wide toe box to allow your forefoot to spread out and flex naturally, both in length and width.

The Toebox

Three Layers of Support

At KURU, we pride ourselves on our unique approach to shoe design. We believe that shoes should be shaped to fit the natural contours of your feet, which is why we create every pair in three distinct support layers, not just an insole.

Our revolutionary ergonomic design starts with a curved footbed and adds unparalleled triple-layer support that includes shock-absorbing KURUCLOUD, heel-cupping KURUSOLE, and arch-supporting ULTIMATE INSOLES. The result? Shoes that are so comfortable you’ll stop thinking about your feet.

1

KURUSOLE

Our patented KURUSOLE plate can reduce foot pain, redirect stress, and encourage a healthy gait. It also features a unique design that cups the heel and allows for dynamic flexion with each step, where it provides superior support that helps protect and preserve the heel’s fat pad. As a result, it guides your body to a more natural alignment, which guarantees personalized comfort that can’t be replicated.

...Show Less

Our patented KURUSOLE plate can reduce foot pain, redirect stress, and encourage a healthy gait. It also features a unique design that cups the heel and allows for dynamic flexion with each step, where it provides superior support that helps protect and preserve the heel’s fat pad. As a result, it guides your body to a more natural alignment, which guarantees personalized comfort that can’t be replicated.
2

KURUCLOUD

With our KURUCLOUD midsole, you can enjoy smooth and comfortable strides. Forming the base layer of our three-part technology, KURUCLOUD uses an advanced blend of lightweight and high-grade EVA foams to provide support in every step. This shock-absorbing technology helps to alleviate pressure while offering a soft cushion for comfort that feels like walking on clouds.

...Show Less

With our KURUCLOUD midsole, you can enjoy smooth and comfortable strides. Forming the base layer of our three-part technology, KURUCLOUD uses an advanced blend of lightweight and high-grade EVA foams to provide support in every step. This shock-absorbing technology helps to alleviate pressure while offering a soft cushion for comfort that feels like walking on clouds.
3

ULTIMATE INSOLE

Our three-part technology is complete with our ULTIMATE INSOLE, which provides support similar to orthotics without any additional purchases. Made from dual-density polyurethane foam, the ULTIMATE INSOLE offers a superior cushion. This technology also supports any changes to the shoe’s mold as you use it for the first time, and will adjust as needed after every use.

...Show Less

Our three-part technology is complete with our ULTIMATE INSOLE, which provides support similar to orthotics without any additional purchases. Made from dual-density polyurethane foam, the ULTIMATE INSOLE offers a superior cushion. This technology also supports any changes to the shoe’s mold as you use it for the first time, and will adjust as needed after every use.

KURUSOLE

Our patented KURUSOLE plate can reduce foot pain, redirect stress, and encourage a healthy gait. It also features a unique design that cups the heel and allows for dynamic flexion with each step, where it provides superior support that helps protect and preserve the heel’s fat pad. As a result, it guides your body to a more natural alignment, which guarantees personalized comfort that can’t be replicated.

KURUCLOUD

With our KURUCLOUD midsole, you can enjoy smooth and comfortable strides. Forming the base layer of our three-part technology, KURUCLOUD uses an advanced blend of lightweight and high-grade EVA foams to provide support in every step. This shock-absorbing technology helps to alleviate pressure while offering a soft cushion for comfort that feels like walking on clouds.

ULTIMATE INSOLE

Our three-part technology is complete with our ULTIMATE INSOLE, which provides support similar to orthotics without any additional purchases. Made from dual-density polyurethane foam, the ULTIMATE INSOLE offers a superior cushion. This technology also supports any changes to the shoe’s mold as you use it for the first time, and will adjust as needed after every use.

Our Secret

What makes KURU different? Every KURU shoe comes with built-in patented KURUSOLE tech—a foot health game changer.

While other shoes are flat on the inside, KURUSOLE is shaped like your foot to hug and prevent fatigue and pain.

Animated GIF showing KURUSOLE tech in KURU shoes vs. typical flat interiors for plantar fasciitis pain.

Why Others Love KURU

Just perfect. The most comfortable running shoes I’ve ever had.

Kristen M.

Firm, supportive, and cushioned. I just completed physical therapy after wearing a boot for 8 weeks. I suffered a plantar fascia tear. When the boot was removed (on 5-March-24) I experienced tenderness in the arch and pain near the ball of my left foot. After my initial run, I did not experience foot pain. The cushion is just right in my opinion. Not too soft, they absorb the shock of running on a hard surface.

Gerald K.

Made me enjoy running for the first time...ever! These shoes really give you a pep to your step. I had worn them on casual walks, and enjoyed them just fine. It wasn't until I attended a few HIIT classes at OTF that I realized how awesome these are. I LOATHE running, and I actually enjoyed time on the treadmill. These are by far the comfiest runners I have had.

Rowan

Best Workout Shoes!! These are my 5th pair of Kuru’s but my first pair of their exercise/running shoes. I can say that they will not be my last pair. My feet, knees and ankles feel great while working out. I have Plantar Fasciitis and a torn Achilles. These shoes make me feel like I have neither!!

Paul T

Super comfortable workout shoe. I’ve had foot and knee pain from running on a treadmill. My Kuru Quantums are really helping and it’s only been a couple of weeks. Super glad I bought them, planning to get a second pair!

Andrew D.

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Recommended Shoes for Running

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Women	Men	EU	UK	JP
5		35	2.5	21.5
5.5		35.5	3	22
6		36	3.5	22.5
6.5		37	4	23
7		37.5	4.5	23.5
7.5		38	5	24
8		38.5	5.5	24.5
8.5	7	39	6	25
9	7.5	40	6.5	25.5
9.5	8	40.5	7	26
10	8.5	41	7.5	26.5
10.5	9	42	8	27
11	9.5	42.5	8.5	27.5
11.5	10	43	9	28
12	10.5	44	9.5	28.5
	11	44.5	10	29
	11.5	45	10.5	29.5
	12	46	11	30
	12.5	46.5	11.5	30.5
	13	47	12	31
	13.5	47.5	12.5	31.5
	14	48	13	32

Medium	Wide	Medium	Wide
B	C+	D	E+

Size	Women	Men
S	5 - 8.5	6 - 7
M	9 - 11.5	7.5 - 10
L	12	10.5 - 12
XL		12.5 - 14

Size	EU	UK	JP
S	35 - 39	2.5 - 6	21.5 - 25
M	40 - 43	6.5 - 9	25.5 - 25
L	44 - 46	9.5 - 11	28.5 - 30
XL	46.5 - 48	11.5 - 13	30.5 - 32

Guide to Running Injury Prevention and Recovery

Shop the best shoes for running

What are Running Shoes?

Most Common Running Injuries

Treatment of Common Running Injuries

Prevention of Running Injuries

Types of Running Shoes & Finding the Best Fit

Exercises & Stretches for Runners

Beginners Guide To Running

FAQs

How do I pick the right running shoe?

How long do running shoes last?

How should running shoes fit?

Are running shoes good for walking?

Are running shoes good for standing all day?

Resources

How to Choose the Right Running Shoes

Three Layers of Support

Our Secret

Why Others Love KURU

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