I have a running background. I've run 7 marathons. And i've had several running injuries. I have to be very careful. A few of the "rules" that work for me:

don't change more than one thing in one week like Don't add speed work and increase miles at the same time.

don't change running surfaces all at once. for example don't go from all treadmill miles to asphalt miles in one week. Change one run at a time.

Only run every other day. (Or make sure the second consecutive day is very easy/soft surface)

Make sure that your shoes are fit well and not too old.