Women who run a 10-minute-per-mile pace or slower

The only thing runners fear more than rabid dogs and toilet emergencies is getting hurt. An injury means taking a break, and runners hate the thought of losing fitness, gaining weight or missing an endorphin fix. But what if you knew what injuries you were likely to face – before a single symptom struck?

Sports physician Jack Taunton and exercise scientist Michael Ryan, both recreational runners from the University of British Columbia, Canada, were studying sports injuries four years ago when they recognised a lack of data linking specific traits – age, weight, gender, foot type – to running injuries. So they decided to conduct research that was later published in the British Journal of Sports Medicine.

"We found that certain injuries were statistically more significant among particular people," says Ryan. "Women are more likely to experience one kind of knee pain – patellofemoral pain syndrome – while men are more likely to experience another – patellar tendonitis."

Ryan and Taunton's findings focus on six injuries and the runners they most commonly afflict. Whether you're in a high-risk group or not, simple training adjustments can keep you safe. These precautionary measures could save you from the dreaded routine of rest and rehab.

Pain and soreness along the inside front of the lower leg, commonly called shin splints Pain and soreness along the inside front of the lower leg, commonly called shin splints.
Who's at risk? Runners whose feet roll inward excessively (overpronate).
Why The posterior tibial tendon, the connective tissue that gets sore with shin splints, runs into the arch of the foot. If your feet roll inward, this tendon has to work extra hard to counteract that motion.
Prevent it Wear motion-control shoes. Strengthen your calves (hold dumbbells while doing toe raises). If you've had daily shin pain for longer than a month, see a doctor for a bone scan to rule out a stress fracture.
Foot-strengthening exercises for runners Foot-strengthening exercises for runners.

Pain and soreness along the inside front of the lower leg, commonly called shin splints Pain in the tendon that connects the kneecap to the shinbone.
Who's at risk? Men with a BMI of 25 or higher or who have a history of playing basketball or have suddenly increased their weekly mileage.
Why The patellar tendon helps your leg extend during running or jumping, but that repeated motion can create small tears in the tendon. After years of activity and then a sudden increase in mileage, your body may struggle to repair those tears. Extra body weight doesn't help.
Prevent it Keep your weight in check. Do squats to strengthen the patellar tendon and stretch your quads and hamstrings. Avoid increasing mileage by more than 10 per cent a week.
Foot-strengthening exercises for runners Resting heart rate.

Pain and soreness along the inside front of the lower leg, commonly called shin splints A simple foam roller routine for runners.
Who's at risk? Pain in the tendon that connects the kneecap to the shinbone.
Why Ideally, your kneecap glides smoothly in the groove at the end of your thighbone. But because women have more flexible joints and a more extreme angle from hip to knee (called the Q angle) than men, their kneecaps are more likely to fall out of alignment. Pain intensifies at slower speeds because the knee goes through less range of motion, putting more demand on a smaller area of the joint.
Prevent it Strengthen your quads, hamstrings and glutes with squats and lunges to stabilise your kneecaps and help keep the pelvis level while you run.
Foot-strengthening exercises for runners Best winter running gear.

Pain and soreness along the inside front of the lower leg, commonly called shin splints Inflammation in the band of fibres that runs from the pelvis to the top of the shin, causing pain around the knee.
Who's at risk? Women with a BMI of 21 (weighing 9.6 stone [61kg] at 5'7”, for example) or higher who do a weekly long run of two hours or more and run hills often.
Why Extra body weight puts a heavier load on the hips and more pressure on the IT band. Long runs fatigue the muscles that help stabilise women's hips. The hips sag more than normal on each step, straining the band. During a hill workout, the knee stays bent longer, which also increases tension in the IT band.
Prevent it Strengthen the muscles around the IT band with leg walking (loop a resistance band around both ankles and walk sideways in one direction, then the other). Use a foam roller to loosen the band.
Foot-strengthening exercises for runners Resting heart rate.

Pain and soreness along the inside front of the lower leg, commonly called shin splints Inflammation of the tissue along the bottom of the foot that's usually worst first thing in the morning.
Who's at risk? Foot-strengthening exercises for runners.
Why The make-up of the tissue in the plantar fascia is stiffer in men and gets less flexible with age. Experts think it could be a genetic condition.
Prevent it The fascia tightens overnight, so stretch your calves before getting out of bed (straighten your legs; flex your toes). Strengthen your calves with toe raises or eccentric heel drops.
Foot-strengthening exercises for runners People who wear shoes that lack good arch support (flip-flops, ballet flats); pregnant women.