8 Tips for Injury Free Running


Here are 8 simple tips you can use to achieve injury free running.

Rotate your running shoes

Running shoes have a typical life span of around 500 miles. If you purchase two pairs of running shoes and alternate them evenly, you will give the soles time to decompress. This will extend the life of both pairs and extend the amount of cushioning your feet get on those long runs.

Stretch well

It’s almost a cliché but it’s important to stretch to maintain injury free running. Make sure your body is stretched and warm before running to avoid putting too much demand on stiff muscles and tendons.

Moderate your stride

Overstriding puts strain on your joints and tires you out as you require more energy to pull your body forward to meet your foot fall. Combine this with a forefoot or midfoot strike to reduce shock to the joints.

Track data

Keep a simple record of any niggles and pains that you notice while you run and in the days afterward. Also note what type of run you were doing. If the issue gets worse you may be able to pinpoint the cause, and your health professional will have enough context to provide a good diagnosis and treatment.

Diversify workouts

Limiting your training to running may lead to a weaker core and upper body. Implement cross-training strategies to balance your body’s strength. This will help your musculature to remain in good health, promote injury free running and reduce misalignment and compensatory pain.

Don’t run in your old shoes

Don’t run in retired running shoes or other causal footwear. The lack of support and cushioning will invite injury, particularly if the change is sudden or you attempt a rigorous run.


Dehydration can cause serious internal injuries. It’s surprising how little it takes to cause the body major distress. Ensure you’re taking on plenty of water and electrolytes during runs and in warm weather. Drink well even after light or short sessions.

Check your gait

Ask a professional to conduct a gait analysis for you. They will be able to identify any over or under pronation, or other issues. When you know how your foot falls naturally you can make an informed decision about the style of running shoe you need to prevent injury.

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop.

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

What people are saying about Enertor insoles?

  • Chris

    The Most Comfortable Insoles I’ve Ever Worn.
    These things are revolutionary! I can stay on my feet all day and never feel fatigued. The D3O® technology really works!

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    First timer
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    When I first put my Enertor insoles in my football boots, I noticed the insole material that I took out was very flimsy and already had compressed to about a millimetre. The Enertor insoles felt like they gave much more protection and felt great. I scored 5 goals in my next match and then 3 in the following match! Thanks Enertor! I would recommend this product to anyone who wants more protection and wants to perform better.

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    These insoles have kept me injury free and have allowed me to be a faster runner. A year ago I had knee pain which kept me out of running for 6 weeks, my comeback was rough but since using these insoles I have had no issues. My feet never hurt and pain doesn’t radiate up to my knee. Couldn’t be happier with these insoles.

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    Insert review
    Was lucky enough to receive a set of these inserts to trial, they are without doubt the most comfortable ones I have ever used and my feet and knee’s are defiantly better when I run when I use them, would highly recommend using them

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    Good Support
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    beneficial to road running
    I have really enjoyed my enertor soles! its made road running so much more enjoyable and bearable on my knees! make sure you get the right size and wear them in too as your body will feel weird the first few times to wear them. Brilliant product!

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