As the weather becomes warmer and brighter, many people feel encouraged to get back into running. Running has clear health benefits, including improved heart health, stronger muscles, and better mental wellbeing.
However, research consistently shows that running injuries are common, especially in amateur runners. Studies suggest that up to 50% of runners experience an injury each year, with most linked to training errors rather than serious underlying problems. The key message: most running injuries are preventable.
Why do running injuries happen?
After a period of reduced activity (hello, winter hibernation), your muscles, tendons, and joints may not be ready for sudden increases in load. The most evidence-supported cause of injury is sudden changes in training load, for example, increasing distance, speed, or frequency too quickly. Your cardiovascular fitness might bounce back quickly, but your tissues take longer to adapt.
Other contributing factors include:
- Previous injury
- Low muscle strength (especially hips and calves)
- Poor recovery between runs
- Inappropriate or worn-out footwear
- Skipping warm-ups and cool-downs
Common running injuries seen in practice
Runners knee (patellofemoral pain)
This presents as pain around or behind the kneecap, often worse when running downhill, squatting, or sitting for long periods. Research links this to poor control of the hip and knee during movement, often due to weak hip muscles.
Shin splints (medial tibial stress syndrome)
A classic early-season complaint. You’ll feel aching or sharp pain along the inner edge of your shinbone. It’s often caused by a sudden increase in mileage or running on hard surfaces.
Achilles tendinopathy
Pain and stiffness in the Achilles tendon, especially first thing in the morning or at the start of a run. Evidence shows it is linked to overload, often from increasing intensity or hill running too quickly.
Plantar fasciitis
Heel pain, especially with first steps in the morning. Common in runners with tight calf muscles, poor foot mechanics, and overuse are common contributors.
Iliotibial (IT) band syndrome
Pain on the outside of the knee, often worsening during longer runs. This is typically linked to hip weakness and poor control during movement.
How to prevent injuries?
1. Manage your training load
The strongest evidence supports gradual progression. Avoid sudden increases in distance or intensity. While the “10% rule” is a useful guide, the key principle is consistency and avoiding spikes in activity.
2. Strength training
There is good evidence that strengthening exercises reduce injury risk. Focus on:
- Hip muscles (glutes)
- Quadriceps
- Calves
Stronger muscles improve how your body absorbs force when running.
3. Allow adequate recovery
Tissues need time to adapt. Research shows that inadequate recovery increases injury risk. Include at least 1–2 rest days per week, especially when starting out.
4. Warm up & Cool down
A short warm-up and cool down (5–10 minutes of light activity, movement and stretches) may reduce injury risk, particularly for higher-intensity runs.
5. Monitor pain
Evidence supports using pain as a guide:
- Mild discomfort (up to 3–4/10) during or after running can be acceptable
- Pain that worsens, persists, or changes your running style should not be ignored
Early management leads to better outcomes.
6. Footwear
There is no single “perfect” running shoe, but evidence suggests comfort is key. Choose shoes that feel comfortable and replace them when worn.
When to seek professional help
You should consider seeing a physiotherapist if:
- Pain lasts longer than a few days
- Symptoms worsen with running
- You are unable to progress your training
Early assessment and guidance can reduce recovery time and prevent long-term problems.
Final thoughts
Running is a fantastic way to enjoy the brighter days, clear your mind, and improve your fitness. With a little planning and awareness, you can avoid the common pitfalls that lead to injury.
Start slow, stay consistent, and listen to your body, your future self (and your knees) will thank you.