Increase running distance, speed, and frequency gradually
Warm up before every run
Cool down and stretch after running
Wear supportive, well-fitting running shoes
Replace worn-out shoes regularly
Run on softer surfaces when possible
Avoid sudden changes in training intensity
Strengthen calves, ankles, and lower legs
Improve running form and avoid overstriding
Cross-train with low-impact activities
Rest when pain starts
Use proper recovery between runs
Maintain a healthy body weight
Check for flat feet or other biomechanical issues
Consider orthotics if recommended by a professional