How to protect your knees, ankles and feet while running

Kate Ng
·Trending Lifestyle Reporter
·5-min read
Happy marathon runners giving each other high five while running a race in the forest.
Running is a very popular sport in the UK. (Getty Images)

Running has always been a popular way to stay fit and healthy, with millions of Britons hitting the pavement regularly.

In fact, a recent study suggests that taking part in running events like Parkrun - a free community run that takes place every weekend in parks across the 22 countries - can improve life satisfaction.

However, runners are prone to certain injuries. According to 2023 research by Sports Shoes.com, 19% of British runners have experienced one, with 31% saying they have experienced injuries that last longer than a year.

Your legs are the part of your body most likely to get hurt. Sprained ankles were among the most common running injuries (72%) reported by runners, as well as runner’s knee (65%) and shin splint (63%).

Despite this, many new runners refuse to give up on the sport. A survey by The Running Clinic found that only 8% of novice runners quit the activity altogether because of an injury - far fewer than those who quit due to a lack of motivation (38%) or an inconsistent schedule (34%).

Man injured for resuming training after a long time
Runners can be prone to certain injuries, and should take certain steps to protect themselves. (Getty Images)

According to Bupa, the most common running injuries affect the knee, foot and ankle, hamstrings (the muscles at the back of your thigh), and tibia (bone in the lower leg).

These include:

  • Runner’s knee: Dull, aching pain around the knee and behind the kneecap

  • Iliotibial band syndrome: The most common cause of outer knee pain in runners

  • Patellar tendinopathy: Loss of function in the patellar tendon in the knee

  • Ankle sprain: Stretching or tearing the ligaments that support the ankle joint

  • Achilles tendinopathy: Overuse injury to the tendons that runs down the back of the lower leg

  • Plantar fasciitis: Persistent heel pain that affects one in 10 runners

  • Hamstring strain: Pain at the back of the thigh usually caused by poor flexibility and not warming up

  • Chronic hamstring tendinopathy: Pain caused by a damaged tendon that hasn’t healed properly

  • Shin splints: Pain in the lower leg between the knee and ankle

  • Tibial stress fracture: Small crack or severe bruising within a bone due to overuse

  • Calf strain: Pain and tightness in the calf that becomes worse when walking or jogging

In order to protect yourself while running, you need the right combination of proper footwear, running technique, surface choice, and supplements, says fitness coach Daniel Herman.

Here are his top tips for running safely:

Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Using the right trainers for running can help you prevent injury and run better. (Getty Images)

Running is a largely cheap and accessible activity, but if there’s one area to invest in it's shoes.

"Choose shoes with good arch support and cushioning for shock absorption, especially if you have flat feet or high arches," says Herman. "Shoes lose their cushioning over time, so replace them every 300 to 500 miles. Get professionally fitted to find shoes that suit your running style and biomechanics."

How you run is just as important, if not more important, as how often you go running. For optimum running technique, Herman advises: "Avoid heel striking to reduce pressure on knees and lower back.

"Aim for a midfoot strike. Shorter strides with a higher cadence (170 to 180 steps per minute) lessen joint impact. Maintain upright posture, with a strong core to protect your back."

Smiling group of female friends running trails together in park on winter morning
Running on softer surfaces, like dirt trails, can be easier on the joints. (Getty Images)

If you can easily access a park or a woods with clear trails, you should make use of them as they will have softer surfaces than pavements and roads.

"Grass, dirt trails or tracks reduce joint stress compared to pavement," Herman explains. "Switching between soft and hard surfaces can prevent overuse injuries."

According to Sports Shoes.com, only one in 10 runners train in the gym to avoid injury. Herman emphasises the importance of building strength and muscle in your quads, hamstrings and glutes through exercises like squats and lunges for better joint support.

"A strong core supports your posture, reducing stress on your back and knees," he adds. "Incorporate balance exercises to prevent ankle injuries."

Mid section of young people stretching their legs at the park. Man in sports clothing and smartwatch doing warm ups before the run.
Runners must always do warm-up and cool down stretches before and after each run. (Getty Images)

Make sure you’re warming and up and cooling down properly before and after a run to ensure your body is supple and ready to go. Herman recommends doing leg swings and lunges as a dynamic warm-up to prepare the muscles, and stretching your quads, hamstrings and calves post-run for flexibility.

If you haven’t been running for long, don’t fool yourself into thinking you can take part in a marathon just yet! It’s important to make gradual progress to ensure you don’t hurt yourself.

Increase your mileage slowly to avoid overuse injuries. In between running, make sure you include rest days to allow your muscles and joints to recover.

To further support your joints, bones and muscles, Herman recommends considering supplements such as glucosamine, chondroitin and MSM.

In addition, he suggests Omega-3 fatty acids (fish oil), which can reduce inflammation in joints, as well as vitamin D and calcium to support bone health. Electrolytes and additional protein are also important for runners.

8. Listen to your body

It’s crucial to pay attention to your body and address any pain early, Herman says. You should consult a professional if you experience persistent discomfort.

Watch: Benefits of Running In Cold Weather

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