When you make the adjustment from a soft running surface to a hard one, don’t overdo it. Give your legs time to make the adjustment. If you run five miles on a soft surface, run fewer miles on a hard surface until your muscles and soft tissue make the adjustment. Your muscles and soft tissue will get sore, so monitor your recovery time carefully and don’t overdo it.
In addition, proper footwear is crucial. Don’t use running shoes that are worn out, and choose a pair that meets your needs. Many running stores can help you choose the right shoes by examining your current shoes and evaluating your stride. Find a store in your area that has knowledgeable staff who will spend some time with you.
Running shoe manufacturers offer a variety of styles with different cushioning, stability and motion control features, so work with someone who can help you find the features that are right for you.
If you have faulty foot mechanics, a doctor or trainer may recommend orthotics – custom fit, anatomically molded shoe inserts that realign the foot to a natural, neutral position. This in turn relieves foot and leg stresses and prevents a wide range of problems.