Change your shoes. Try switching to a shoe that limits pronation. Arch supports can help as well.
Up your calcium and vitamin D intakes. Try 1,300 milligrams of calcium and 400 micrograms of D per day. Easy food sources are milk and yogurt.
Follow the 10 percent rule. Never up your weekly running mileage by more than 10 percent.
Shorten your stride. A shorter running stride and faster foot cadence can reduce stress in your lower legs. Count your foot strikes for one minute on your right foot—shoot for 85 to 90 per minute.
Train your hips and core. Strengthening these areas will make you a stronger runner, which improves foot strike and body mechanics.