Common Running Injuries and How to Prevent Them

Running is one of the cheapest, simplest ways to get fit. It's also one of the most common ways to pick up an overuse injury. The good news: most running injuries are preventable, and most respond well to treatment.

The common culprits

Runner's knee (patellofemoral pain) Aching around or behind the kneecap, worse on stairs, downhill running and after sitting. See patellofemoral pain.

Shin splints Pain along the inner edge of the shin bone, common in new runners or after increasing mileage. Persistent, very localised pain that hurts even at rest needs checking for a stress fracture.

Achilles tendinopathy Pain and stiffness at the back of the heel, worse in the morning and at the start of runs. See Achilles tendinopathy.

Plantar fasciitis Sharp heel pain with the first steps in the morning. See plantar fasciitis.

IT band syndrome Pain on the outside of the knee, often coming on at the same point in each run.

Hamstring and calf strains Sudden pain during speed work or hill running.

Why they happen

The most common cause is a training error: increasing distance, speed or frequency too quickly. Tissues adapt to load, but slowly. Other factors include:

• Weak hips, thighs and calves
• Sudden changes in surface, shoes or terrain
• Poor sleep and inadequate recovery
• Returning too fast after a break

How to prevent them

1. Build up gradually. Increase your weekly distance in small steps, and include easier weeks every few weeks.
2. Strength train twice a week. Squats, lunges, calf raises, bridges and single-leg balance. Strength work is one of the most effective ways to make tissues more resilient.
3. Mix easy and hard runs. Most of your running should be at a comfortable, conversational pace.
4. Change shoes or surfaces gradually. Don't switch to minimal shoes or trail running overnight.
5. Listen to early warning signs. Pain that alters your running style, lingers into the next day or gets worse each run needs attention.
6. Rest days count. Your body adapts during recovery, not during the run.

If you're already injured

Many running injuries don't require stopping completely. Reducing distance and intensity, cross-training on a bike or in the pool, and a targeted strengthening plan often keep you active while you recover. A physiotherapist can assess your strength and running pattern, and plan your return.