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Running has a reputation for breaking people down. You have probably heard the statistic that around half of all runners get hurt every year, or seen a friend forced to stop by shin splints or a sore knee. It is enough to make anyone wonder whether running is just bad for the body. It is not, and the reasons so many runners get hurt are worth understanding.
Below, we cover why injuries are so common, who is most at risk, and how to avoid becoming a statistic.
Why so many runners get injured
Between 37 and 56 percent of runners get injured each year, and some studies report higher rates. Measured by exposure, that works out to roughly 2.5 to 12 injuries per 1,000 hours of running, with beginners at the higher end. The cause is almost always a training error.
Around half to three-quarters of running injuries are overuse injuries. They build up when the training load rises faster than the body can adapt.
The knee is the single most commonly injured site, followed by the shin and the Achilles.
Here are the most common causes of running injuries:
- Too much, too soon: raising mileage or intensity faster than the body adapts is the leading cause. Research shows injuries spike right after a jump in load, such as a bigger week or a single run well past your usual distance.
- Too little recovery: without enough easy days and sleep, tissues never fully rebuild between runs.
- Weak supporting muscles: limited hip and calf strength lets running form break down under fatigue.
- Running through pain: an ignored early ache changes your stride and moves stress onto other tissues.
Who gets injured most
Injury risk depends much more on training load than on talent, body type, or age. Three groups have the highest risk:
1. Beginners
In the first year of running, the bones and tendons have not yet adapted to repeated impact, so a mileage an experienced runner handles easily can injure a new one.
One study found that novice runners who increased weekly distance by more than 30 percent were injured more often than those who progressed gradually.
2. Runners returning after a break
Fitness comes back faster than tissue tolerance, so restarting at the old mileage overloads tissues that are no longer ready for it.
3. Runners with a previous injury
A past injury is one of the strongest predictors of a future one, especially in the same location and especially if it never fully healed.
Even the best runners get injured. Norway's Jakob Ingebrigtsen had Achilles surgery in early 2026 that was expected to end his season, then returned within months to win the European 5,000 meters.
American Meb Keflezighi withdrew from the 2013 Boston Marathon with a calf injury and considered retiring, then came back at age 38 to win it in 2014.
Keira D'Amato left the sport for years after an injury, later returning to set the American marathon record in 2022.
As you can see, elite athletes get hurt too, so some risk stays with you no matter how many years of running you have behind you. Sometimes an injury just comes down to bad luck. What matters is that an injury is not the end: you can recover, return to running, and race again.
Is running itself bad for your body?
Running is a repetitive, high-impact sport, so training errors produce injuries faster than they would in low-impact exercise, but in general running is not bad for the body.
Large studies link regular running to a roughly 25 to 30 percent lower risk of early death. It lowers blood pressure and improves cholesterol, and it cuts the risk of heart disease and stroke. It also lowers resting heart rate, a marker of a fitter cardiovascular system.
Running eases anxiety and depression and sharpens focus. It is also linked to a lower risk of cognitive decline later in life, along with better sleep and mood.
The specific fear that running wears out the knees is not supported: recreational runners have lower rates of knee arthritis than non-runners. Moreover, because it is weight-bearing, running builds bone density and guards against osteoporosis with age.
As the evidence shows, running is one of the best things you can do for your body.
How to avoid running injuries
Injury is common but not inevitable, and in most cases preventable. These habits will help you stay healthy and keep running for years:
- Build up gradually. Increase weekly mileage in small increments and avoid single runs much longer than your norm. The 10 percent per week rule works as a rough guide.
- Strength train twice a week. Short sessions for the hips and calves keep running form stable as you tire.
- Make recovery a priority. Space hard sessions, take rest days, sleep enough for tissues to repair.
- Act on pain early. Stop at the first sharp or one-sided ache, before it becomes a full injury.
- Cross-train. Cycling and swimming build fitness with less impact, lowering total load on the legs.
The reason so many runners get hurt comes down to training — raise the load faster than your body can adapt, and injury follows. So, build gradually and recover well, and most injuries never happen. Managed with a little patience, running stays one of the healthiest habits you can keep, for decades.
Frequently asked questions
What is the most common running injury?
Most running injuries affect the lower body, with the knee the single most common site. Runner's knee, shin splints, Achilles trouble, and IT band pain are among the frequent culprits, and nearly all come from overuse.
Is running bad for your knees?
No. Recreational running is not linked to more knee arthritis, and everyday runners tend to have healthier knees than non-runners. Problems come from doing too much too soon, more than from running itself.
Can you run your whole life without getting injured?
Many people do. Serious injuries are common but not guaranteed, and the runners who avoid them usually build up slowly, strength train, and respect recovery.
How do I stop getting injured from running?
Increase your training gradually, add a couple of strength sessions a week, prioritize recovery and sleep, and stop at the first sign of sharp pain. Managing your load is the biggest factor.
