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.
Train your hips and core.
Strengthening these areas will make you a stronger runner, which improves foot strike and body mechanics.
Shorten your running stride. Doing this while increasing your cadence may help you generate better stride mechanics because you’ll be putting a lot less load on your feet, shins, knees and on up the kinetic chain.