(FREE) 10K Run Injury Risk Checklist

10K Running Injury Risk Checklist

Spot the compensation patterns that often lead to running injuries EARLY!!

Most running injuries don’t begin with sudden pain — they start with small mechanical changes as fatigue builds during a run.

In this free PDF, you’ll learn how to identify the common compensations runners make throughout a 10K that can increase the risk of knee pain, shin splints, Achilles pain, and other running-related injuries.

This checklist breaks down what to look for at different stages of your run so you can recognize problems early and address them before they become injuries.

Inside this PDF:

• Common running compensations during 0–2 km, 3–6 km, 6–9 km, and the final 1 km

• Early mechanical warning signs many runners miss

• A simple checklist to help you self-assess your running form

• Insight into how fatigue affects running mechanics and injury risk

Whether you’re training for your first 10K or running regularly, this checklist will help you become more aware of how your body moves as fatigue sets in.

Created by Dr. Jin Kang PT, DPT, CSCS

Return-to-Performance Physical Therapist helping runners stay healthy and run with confidence.