I used to be the kind of guy who would get small injuries like every other month, nothing too big, but being sidelined for a week in the middle of the season is not ideal. Lately i havent had so much as even a little pain and its because of these things;
-Frequent hill running: good for strenghtening muscles and better form
-Technical terrain: trails help me dodge injury a lot becaus its less repetitive
-Hip strengthening: the biggest thing for me. All my injuries (achilles, calf, IT band) came trom weak hips and hips. Doing a routine daily really helped.
-More protein: i used to eat like 40g a day, i do at least 100 now. Helps muscles recover
-sleep; at least 8 hours, but i shoot for 9
- foam rolling: 10 mins a day is enough for me
-hard days hard (not race effort but pretty hard), easy days easy