Even old Jed from the 1970s never got injured until he was 19, and he was doing everything wrong!
Here is what gets people injured:
1. Racing too much (As a fast runner, your coach will have you run
too many meets, and too many races within those meets. Beware)
2. Too much hard interval training
3. Increasing mileage too fast.
4. Poor warm up (It only takes one! *Some guys run the warm up too fast!)
5. Poor cool down
6. Not stretching, no stretching, or improper stretching.
(Some claim to have made it into their 30s w/o static stretching. However at some point you may have to do it as running is far from the perfect sport. You will develop imbalances in your body at some point.)
There are many things you can do to keep yourself healthy:
1. Do a speed development workout every week. This means
80s, short hills, bounding, dynamic running drills, plyometrics, rope skipping, and etc.
2. Meet with a personal trainer and work on areas that running tightens and also on muscles running does not use.
3. Run multiple speeds. Crucial because again you work on muscles that are not used this way.
4. Avoid Hard Interval Training. You must do interval training but start building it in to your program 10 weeks before the key race. Then taper it down with 4 weeks to go. Always emphasize aerobic running even while doing intervals.
5. Find a good sprint coach to help you with the speed development day.
Too many distance runners try to push hard with everything they do. This is not how you succeed, and it is also inviting injury. **Run by feel.
The long run puts the tiger in the cat, so do one every week. If long enough it will work on all three energy systems including the ATP-PC system. Get speed in them legs!!! (If this seems like a contradiction then you must get a hold of some literature by Arthur Lydiard to explain why this is so.)
If you do get injured, start back into it with long runs, easy recovery runs, and a speed development day. You have been smart to this point but learn as much as you can about the sport. There is so much to learn about yourself and other people. These are also important factors.