Running-Related Injuries: Why They Happen and How to Prevent Them

Running is one of the simplest, most accessible forms of exercise—but it’s also one of the most common sources of injury, especially when training volume, intensity, or recovery isn’t balanced properly.

If you’ve ever been sidelined by a sore knee, tight calf, or nagging Achilles, you’re not alone. Good news is, most running-related injuries are preventable with a few smart habits.

Why Do Running Injuries Happen?

Running injuries are usually overuse injuries, meaning they develop over time rather than from a single incident. They’re often caused by:

• Training errors – increasing mileage or speed too quickly

• Poor load management – not enough rest between sessions

• Biomechanical issues – such as muscle imbalances or poor running technique

• Inadequate strength – especially in the hips, glutes, and core

• Worn-out or inappropriate footwear

• Lack of variation – doing the same type of run every time

Common running injuries include:

• Runner’s knee (patellofemoral pain)

• Shin splints

• Achilles tendinopathy

• Plantar fasciitis

• IT band syndrome

• Stress fractures (usually from significant overtraining)

Top Tips to Reduce Your Injury Risk

Here are some of the most effective strategies to stay injury-free and keep your running consistent:

1. Follow the 10% Rule

Avoid increasing your weekly mileage by more than 10% at a time. Your tissues need time to adapt to increased loads.

2. Strength Train Regularly

Strength training builds resilience in your muscles, tendons, and joints. Key areas to focus on:

• Glutes

• Hamstrings

• Calves

• Core

• Quads

Aim for at least one session a week!

3. Prioritise Recovery

Injuries often show up when recovery is lacking. Make sure you’re:

• Getting enough sleep

• Fuelling your body with proper nutrition

• Taking regular rest days

• Listening to early warning signs like tightness or soreness that lingers

4. Vary Your Training

Incorporate a mix of:

• Easy runs

• Intervals or tempo work

• Long runs

• Cross-training (like cycling, swimming, or cross-trainer)

Avoid running hard every session—it increases your injury risk and actually slows progress.

5. Warm Up and Cool Down

A short 5 minute walk before you run helps prep your muscles and joints. After your run, include another short 5 minute walk and stretching to help you recover.

6. Wear the Right Shoes

Make sure your shoes suit your running style and have enough cushioning for your training load. Replace them every 300–500 miles, depending on wear.

Running Doesn’t Have to Hurt

It’s easy to think of running injuries as inevitable—but they’re not. With the right plan, balanced training, and a bit of proactive rehab, most runners can stay injury-free and consistent.

If something does start to feel off, don’t ignore it. Early intervention can save you from weeks of no running. A practitioner can help assess what’s going on and get you back on track quickly and safely.

Summary

Running injuries are common—but largely preventable. By training smart, building strength, and listening to your body, you can reduce your risk and enjoy more consistent, pain-free running!