Warm up before running
Increase mileage gradually
Use proper running form
Wear well-fitting running shoes
Replace worn-out shoes regularly
Run on softer surfaces when possible
Strengthen hips, glutes, and core
Stretch after running
Cross-train to reduce repetitive stress
Avoid sudden speed or hill increases
Maintain a healthy body weight
Rest when pain starts
Do not run through sharp or persistent knee pain
Include recovery days
Improve flexibility in calves, hamstrings, and quads
Check for overpronation or gait issues
Use a shorter stride and higher cadence
Keep training balanced and consistent