Top 5 Running Trails in Virginia Beach & How Runners Can Stay Injury-Free
By Dr. Mike Geheren – New Life Chiropractic, Virginia Beach
Virginia Beach is a haven for runners. With its oceanfront views, shaded paths, and diverse terrain, there’s something for every level of runner. But with increased activity comes the risk of injury. At New Life Chiropractic, we’re here to help you enjoy the best running trails in Virginia Beach—while staying pain-free and performing at your best.
🏃♂️ Top 5 Running Trails in Virginia Beach
1. Cape Henry Trail – First Landing State Park
Located in the heart of First Landing State Park, this 6-mile natural surface trail winds through cypress swamps and maritime forest. It’s shady, scenic, and great for long-distance runs.
2. Virginia Beach Boardwalk
This 3-mile paved path along the oceanfront is perfect for beginners or casual joggers. It’s flat, smooth, and filled with energy from local shops and beachgoers.
3. Mount Trashmore Park
With a 1.5-mile lake loop and large hills for sprint training, Mount Trashmore offers variety and a great cardio challenge. Bonus: bathrooms and water stations are nearby.
4. Stumpy Lake Natural Area
A peaceful 1.5-mile wooded trail that follows the water’s edge. Ideal for nature lovers who want a quiet, meditative run away from crowds.
5. Pleasure House Point Natural Area
Explore over 100 acres of marshland and pine forest trails. This less-traveled gem is perfect for cross-country runners and trail lovers alike.
⚠️ Common Running Injuries You Should Know
As a chiropractor, I regularly see runners dealing with these common injuries:
Shin Splints – Often from overtraining or running on hard surfaces.
Plantar Fasciitis – Heel pain from tight calves and improper arch support.
Runner’s Knee (Patellofemoral Pain Syndrome) – Caused by misalignment or poor running form.
IT Band Syndrome – Pain on the outside of the knee from overuse.
Achilles Tendinitis – Tight calves and poor footwear can strain the Achilles tendon.
✅ How to Stay Injury-Free as a Runner
1. Warm Up & Cool Down
Always start with dynamic stretches (like leg swings or high knees) and finish with static stretching to reduce muscle tightness.
2. Maintain Proper Posture
Keep your head aligned with your spine, shoulders relaxed, arms bent at 90 degrees, and avoid overstriding. Postural balance reduces strain and improves efficiency.
3. Get a Gait Analysis
Gait analysis helps identify biomechanical imbalances. At New Life Chiropractic, we assess your walking and running form to tailor your care and correct dysfunctions.
4. Strengthen Your Core & Glutes
Strong glutes and core muscles support your hips and spine, helping you absorb impact and avoid overuse injuries.
5. Wear the Right Running Shoes
Choose shoes based on your gait and foot type. Replace them every 300–500 miles.
6. Don’t Ignore Pain
Pain is your body’s signal that something is wrong. Early care can prevent small problems from becoming serious injuries.
🌟 How Chiropractic Care Supports Runners
At New Life Chiropractic in Virginia Beach, we specialize in helping runners perform their best and recover faster. Here’s how chiropractic care helps:
Improves Joint Mobility – Regular adjustments keep your spine, hips, knees, and ankles moving properly.
Speeds Up Recovery – Chiropractic, dry needling, cupping, and massage reduce inflammation and muscle tightness.
Reduces Risk of Future Injury – Preventative care keeps your musculoskeletal system aligned and efficient.
Enhances Performance – With better alignment and mobility, runners experience improved stride and endurance.
🏁 Conclusion
Whether you’re pounding the boardwalk or hitting the trails at First Landing State Park, Virginia Beach has incredible running opportunities. But don’t let preventable injuries sideline your progress. With proper training habits, postural awareness, and regular chiropractic care, you can run stronger, longer, and pain-free.
Looking for expert help? Contact Dr. Mike Geheren at New Life Chiropractic in Virginia Beach today to schedule your gait assessment or sports-focused chiropractic appointment.