Runners knee: This is a common overuse injury. Runner's knee has several different causes. It often happens when your kneecap is out of alignment.

Stress fracture: This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It's often due to working too hard before your body gets used to a new activity.

Shin splint: this is the paint hag happens in the front or inside of the lower leg along the shin bone or the tibia. Shin splints are common. After changing your workout, such as running longer distances or increasing the number of days you run, too quickly.

Muscle pull: This is a small tear in your muscle, also called a muscle strain. It's often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.

Achilles tendinitis: this is inflammation of the Achilles' tendon. That's the large tendon that attaches the calf to the back of the heel.

Upper body muscles: These muscles enable runners to flex their knees and swing their legs during running strides. Running develops strong thigh muscles, which include the quadriceps, which are a group of muscles on the front of the thigh, and hamstrings, located on the back of the thigh

Calf muscle: Calf muscles located in the backs of your lower legs are important for balance and ankle flexion, as well as knee flexion

Core muscles: are important for a runner's control, efficiency of movement and ground-impact forces. A strong core prevents or reduces the chances of joint injury while running.

Upper body muscles: Runners bend their arms at the elbows and swing them back and forth while running to enhance balance. The most used muscles during this movement are the biceps brachii of the upper arms.

Water: is an essential to keep hydrated.

Minerals: are not sources of energy, but they have many important functions in the body.

Calcium: helps our bones grow stronger and if we don't get calcium our bones get weak or even crank. We find calcium in dairy products

Carbohydrates: are especially important for athletes because they supply the body with glucose for energy. You find this in pasta, bread, cereal, rice, fruit, and yogurt.

Iron: helps is needed for blood cells to carry oxygen throughout your body.