Common injuries from running range from an irritating blister to a more serious stress fracture. There are many reasons for getting hurt; among them, not using the proper running techniques, failing to stretch and overexertion. “About 90% of running injuries are due to over-training,” explains Stephen Pribut, a sports podiatrist at the George Washington University Medical Center. The good news is that you don’t necessarily need to stop your exercise routine completely while recovering, says Lewis G. Maharam M.D. of the New York Runners Club. In this article, you’ll learn about some of the most common injuries, how to treat them and how to prevent them.

Runner’s knee is a common running injury, accounting for 42% of all overuse injuries. Also called patello femoral pain syndrome (PFPS), it is caused by an erosion of the cartilage behind the kneecap. This injury may occur due to decreased strength in the quad muscles or by wearing running shoes that lack the necessary forefoot support. Unfortunately, you will need to see an orthopedic doctor to begin a full-fledged physical therapy program if this happens to you. You’ll need to run less, avoid activities that require your damaged knee(s) to be bent, avoid downhill walks and buy more stable orthopedic walking shoes. “If your feet have good form, your knees will follow,” says Dr. Stephen Pribut. You’ll also need to cut back on your running and do hamstring/calf muscle stretches, as well as straight leg lifts.

Stress fractures are another of the most common running injuries, particularly in the tibia, the femur or the sacrum. Dr. Pribut says this injury is typically caused by over-training, calcium shortage or a biomechanical flaw. In this case, it’s important that you learn the proper running techniques to avoid future injury. “The more the miles, the greater the stress,” says Lewis G. Maharam M.D. He also warns that this is one injury that should not be taken lightly. “Stress fractures are like a hardboiled egg: the shell is cracked and next stop is a full-fledged fracture.” He says this is one of the only conditions that results in the cessation of running. He explains, “We put them in a pool for water-running because stopping exercise is unacceptable to runners.”

Running injuries like muscle pulls are something that nearly every athlete has experienced at some point or another. The calf muscles, hamstrings and quads are the most commonly overexerted areas. “Basically, pulls occur because you haven’t stretched or because you are trying to beat your 18-year-old son in a sprint and you are 45,” Dr. Maharam says. These tiny muscle tears can be treated by doing more stretching before — and particularly after — distance running. If your injury is particularly painful, then ice and anti-inflammatories are required for treatment.

Consumer Reports recently gave an account about the best running shoes and for both women’s and men’s running shoes, the most important consideration is fit. They highly recommend checking the “Quarterly Shoe Guide” from Runners World, which is considered “the gold standard for running shoe reviews.” Other sources for reviews include Men’s Journal, Shape, Women’s Adventure and National Geographic Adventure. Consumer review sites are generally not reliable sources of information on their own, but they’re helpful for cross-referencing a few pairs you may be interested in, Consumer Reports concludes.

Runners World’s spring 2010 Shoe Guide found favor in running shoes from all brands, including Reebok, Asics, Puma, Saucony, Ecco, Nike and Adidas. However, their personal favorites seemed to be Mizuno, Brooks and New Balance, which saw at least three of their shoes listed. The shoes ranged as low as $85 and as high as $220 in the reviews, with details given as to which shoes provided the most cushioning, the best arch support or the most durability. Most of their rated shoes are for the everyday road runner or treadmill exerciser, rather than the professional racer or marathon runner. For more information, you can view the complete article at www.runnersworld.com/article/0,7120,s6-240-400–13408-1-1X2X3X4X5X6X7X8-9,00.html.

If you don’t want to just take Runners World’s word for it, you may prefer the reviews from Consumer Reports, who looks at several different well-respected publications to find a general consensus. When it came to “Stability Running Shoe Best For Most Feet,” they found the Asics Gel-Kayano 15 ($145) to be the best shoe for people with normal arches who have a tendency toward over-pronation (rolling your feet inward as you run). The preferred “Budget Stability Running Shoes” were the Asics Gel-1140 ($90) for people with normal arches and gaits. They recommend the Saucony ProGrid Stabil CS ($115) for the best “motion control” shoes that encourage proper running techniques with rigid support and cushioning. People with high arches should like the 1063 New Balance shoes for running ($125) or the Saucony Grid Cohesion NX ($55) if you’re on a strict budget. Lastly, if you’re into eco-friendly products, the Brooks Trance 8 ($140) has been praised for the fact that it will biodegrade in a landfill after 20 years.

When you’re purchasing shoes for running, be sure to consider fit, cushioning, flexibility, breath-ability and weight. Look at the bottom of your shoe to see where it’s worn so you know where you will need the most support. Consider whether you have wide feet or narrow feet, high arches or normal arches, and whether you like cushioning in the heel or in the forefoot. Most stores will have an area where you can run around in the shoes a little bit to get a feel for what to expect. Note that unlike walking shoes, running shoes should be a half size bigger than what you normally wear. Lastly, remember to keep track of the distances you run and replace your shoes every 300 to 500 miles to minimize the risk of injury.

Running training is the ideal motivator to keep individuals focused on fitness. “People run for a variety of reasons,” says Chris Carmichael, founder of Carmichael Training Systems, “but I’ve found that they get more out of it when they are working toward something specific, and a 5-K race is an attainable goal for any runner.” The 5-K is an extremely fun race, where the atmosphere is pleasant, everyone’s in a good mood, the pain is fleeting and the gain is tremendous. The best part is that training doesn’t have to be terribly agonizing, as you could be a 5-K road runner in just five weeks.

Your training will begin at least five weeks leading up to your first 5-K. During this time, you will need to set aside three or four days per week for running. To build your endurance, you’ll need to focus on increasing the amount of time you can run at once until you build up to the race distance. “I encourage runners, particularly beginners, to focus on minutes, not mileage,” says trainer Jane Serues. “Thinking in minutes is more gradual and self-paced.” Most runners will put in about 20-30 minutes of training per session. Serues adds that many of the fastest runners are able to squeeze in longer runs up to six miles, so the 5-K runs actually feel short.

If you could use a little extra help planning and adhering to your running training, then you may want to check out an online resource like www.activetrainer.com, where you can track your progress using easy tools and schedules. For the first week, your first workout will include a brisk five minute warm-up, 60 seconds of jogging and 90 seconds of walking, alternating for 20 minutes. Your second and third workouts for the week will be identical. The second week of your training for distance running will include three workouts of five minute warm-ups, followed by 90 seconds of jogging and two minutes of walking for 20 minutes. The third week of training will include a warm-up and the following intervals: a 90 second jog, a 90 second walk, a 3 minute jog, a 3 minute walk (repeated twice). During your fourth week of workouts, you’ll warm-up, jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds and jog 5 minutes. The following week, you’ll be jogging 5 minutes and walking 3 minutes on your first race, jogging/walking in 8 minute intervals by the second race and running two miles straight by your third race. Over the following weeks, you’ll focus on jogging 2.5 miles, then 2.75 miles, then finally 3 miles until you’re ready to race.

Impatience is only natural when undergoing running training, experts say. Many runners are tempted to skip ahead and push themselves too hard, thereby causing injuries like pulled muscles and hurt knees. It’s important to give yourself recovery by running every other day, rather than every single day. You don’t need to increase time or distance every single week. It’s okay to stay in the same place for a few weeks in a row while completing your runners racing training. Too many runners burnout from overdoing it and subsequently turn their training into a chore they don’t enjoy. Have fun out there, find a workout buddy and bring your stopwatch along for the ride. You’ll be so proud of yourself once you’ve got that first 5-K under your belt.