How to Prevent Running Injuries: A Physiotherapist's Guide

Expert strategies to keep you running strong

There is something uniquely satisfying about a good run—the rhythm of your footfalls, the clarity that comes with movement, the sense of accomplishment when you finish. But that satisfaction can quickly turn to frustration when pain sidelines you. Whether you are training for your first 5K or your tenth marathon, understanding how to prevent injuries is just as important as logging your miles.

The truth is, most running injuries are preventable. They develop gradually, giving you warning signs before they become serious problems. Learning to recognize these signs and taking proactive steps can keep you running healthy for years to come.

Understanding Why Runners Get Hurt

Most running injuries fall into the overuse category—they result from repetitive stress rather than a single traumatic event. Runner’s knee causes pain around or behind the kneecap and often develops when your training increases too quickly. Shin splints create that familiar ache along the inner shin bone. Plantar fasciitis strikes the heel and arch, especially in the morning. IT band syndrome produces pain on the outer knee or hip. Achilles tendinitis affects the back of the ankle and can be particularly stubborn.

What these injuries share is a common cause: too much stress, too fast, without adequate recovery or preparation.

Strategies That Actually Work

The 10% rule has stood the test of time for good reason—never increase your weekly mileage by more than 10%. This gradual progression allows your muscles, tendons, and bones to adapt without being overwhelmed. It might feel slow, but sustainable progress beats being sidelined for weeks.

Strength training is perhaps the most underutilized injury prevention tool among runners. Strong muscles protect your joints by absorbing impact and maintaining proper alignment. Focus on your glutes with exercises like single-leg bridges, clamshells, and lunges. Build core stability with planks, dead bugs, and bird dogs. Do not neglect your calves—heel raises, performed both with straight and bent knees, target different muscle groups essential for running.

Rest days are not optional—they are when your body actually gets stronger. Plan at least one to two rest days per week, and consider cross-training activities like swimming or cycling to maintain fitness while giving running-specific structures a break.

Warming Up the Right Way

A proper warm-up prepares your body for the demands ahead:

1. Start with 5 minutes of brisk walking to raise your heart rate
2. Perform dynamic stretches like leg swings and high knees
3. Begin running at an easy pace before increasing intensity

Save static stretching for after your run when muscles are warm and pliable.

Knowing When Something Is Wrong

Learning to distinguish normal training sensations from warning signs is crucial. Mild muscle soreness that improves as you move is normal. Sharp pain, pain that worsens during your run, or discomfort that persists at rest requires attention. Ignoring these signals often transforms minor issues into major setbacks.

Do Not Wait Until It Is Too Late

If pain persists beyond a few days of rest, you notice swelling or bruising, your running form has changed to avoid discomfort, or you keep experiencing the same injury repeatedly, it is time to see a physiotherapist. Early intervention typically means faster return to running.

At Health Craft Clinic, we work with runners of all levels to address injuries and optimize performance. Book a running assessment today and stay proactive about your running health.