Running is a fantastic way to stay fit and healthy, but injuries can put an abrupt halt to your training. To learn how to minimise the risk of running injuries, this post guides you through some key practices to incorporate into your routine. These include strength training, proper warm-ups, and listening to your body’s signals before pushing through pain.
Strength training is crucial for preventing injuries. Runners often neglect strength exercises, but building strong muscles and joints can help guard against the impact and improve form. Single-leg squats, glute activation, and calf raises are particularly effective. Including these in your weekly schedule can make a significant difference.
Cross-training with activities like cycling or swimming can also help. These low-impact exercises give your legs a break while maintaining cardiovascular fitness. If an injury does occur, they are also a great way to maintain as much fitness as possible while you recover, making it easier for you to get back into your running when the time comes.
Another way to minimise the impact of any injury on your running training is to get niggles sorted out early. When managed correctly early on, most issues settle much faster than if they are left to increase. Also, they are much less likely to need significant or prolonged changes to your running program as they recover, and much less likely to force you to stop running completely. As running physios we always try to keep you running as much as possible as you recover, and this is much easier when the problem is at the “niggle” stage rather than a full-blown injury.
How To Minimise Running Injuries – Key Takeaways
- Strength training helps minimise the risk of running injuries
- Following a structured training program that gradually increases your running volume and avoids rapid increases in load reduces your risk of injury
- Cross-training can reduce the risk of overuse injuries
- Seek professional help from a running physio when experiencing pain; early management can avoid a niggle turning into a more significant injury
Understanding Running Injuries
Running injuries can vary in type and severity. Knowing the most common injuries, the difference between acute and chronic injuries, and their causes helps in training smarter and staying injury-free.
Common Running Injuries
Some injuries occur more frequently among runners. Shin splints involve pain along the shin bone, common in beginners. Runner’s knee causes pain around the kneecap, often due to poor alignment. Plantar fasciopathy/fasciitis occurs when the tissue under the foot becomes inflamed, causing heel pain. Achilles tendinopathy/tendinitis is a common problem, especially if runners try to increase their running volume or intensity too quickly. Stress fractures are tiny cracks in bones, often in the foot or leg. Muscle imbalances can lead to these problems, as some muscles overcompensate for weaker ones.
Acute Vs Chronic Injuries
Acute injuries happen suddenly, such as twisting an ankle or falling. These typically involve a direct incident during running. They may cause immediate pain and swelling. Treatment often begins with relative rest (not always complete rest – often maintaining some movement is helpful!), ice, compression, and elevation (RICE). As things settle down there is a gradual return to movement, running and exercise.
Chronic injuries develop over time, usually because of an increase in repetitive stress. Examples include shin splints, stress fractures, tendinopathies and plantar fasciopathy/fasciitis. They often result from tissue overload due to increasing running volume or intensity too quickly, before your tissues have had time to adapt and become stronger, and ignoring the early signs of pain. Chronic injuries may need longer recover because of underlying tissue changes that have been developing over a period of time. However, it’s worth noting that most tissues respond well to load management, i.e. keeping some level of loading through the tissue to stimulate healing, so complete rest from running is often not the required even through the pain may take some time to resolve.
The Most Common Causes Of Running Injuries
Several factors can contribute to running injuries
- Overuse and repetitive stress are leading causes, often from increasing mileage too quickly
- Lack of strength training means that supportive muscles aren’t strong enough to withstand the loads during running, making it easier to get hurt. Athletes should focus on balancing running with rest and recovery, using proper gear, and including strength exercises to lower injury risk.
- Poor running form can overload specific body tissues and structures, leading to damage and pain in joints, tendons, muscles and bones.
- Wearing improper footwear that doesn’t support the foot properly may also add risk.
- Muscle imbalances can cause problems as some muscles work harder than others, leading to injury.
- Terrain plays a role; uneven surfaces may increase the risk of falls and acute injuries, and increasing running up or down hills can cause overload injuries.
10 Tips To Avoid Running Injuries
Here are the 10 best things to do to avoid getting injured as you run, and to help you run pain-free.
1. Most of your runs should be “easy” runs
For injury prevention, it’s crucial that most runs are at an easy pace. This means running at a speed where you can hold a conversation comfortably. Easy runs help in reducing fatigue and overtraining, allowing the body to recover and adapt to training loads gradually. By keeping the intensity low on most days, runners can build endurance without overloading muscles and joints, which is a common cause of injury. It also means that when you are scheduled to do your “hard” runs, your body is in great condition to get the most out of these more intense sessions, and this really helps improve your performance. Click to read more about the benefits of low intensity running training sessions.
2. Build up your running gradually
Gradually increasing training intensity and distance is key. Runners should follow the 10% rule: don’t increase your weekly mileage by more than 10%. Rapid increases in distance or speed can lead to overuse injuries because tendons and ligaments need time to adapt to greater loads. A well-structured running program will help in building up endurance safely.
3. Include Strength training in your program
Strength training for runners is crucial in injury prevention. Exercises such as single-leg squats, calf raises, and core exercises help in building muscle strength and stability. Strong muscles support the joints and help maintain proper form during runs, which reduces the risk of injuries. Integrating strength training into the routine can also improve performance and endurance. Click to learn more about Strength and Conditioning for Runners.
4. Warm Up properly for your runs
A proper warm-up is essential to prepare the muscles and joints for running. This can include dynamic stretches such as leg swings, walking lunges, and high knees. It can also be as simple as just jogging slowly for a few minutes before you get into the real training part of of the session. These activities increase blood flow and muscle temperature, reducing the risk of strains and sprains. It sets the body up for better performance and helps in aligning the body correctly before more intense activity.
5. Have your running gait assessed and improved
An assessment of your running gait can identify inefficiencies or imbalances. Professional analysis might reveal that you need to adjust your running form to prevent injuries such as shin splints or runner’s knee. Correcting gait can improve overall running economy and reduce strain on various parts of the body, leading to more efficient and pain-free running. Click to read more about Running Gait assessment.
6. Include a variety of different types of runs in your program
Variety in a running program helps prevent repetitive strain and overload on the same muscles and joints. Incorporating long runs, interval training, tempo runs and hills works different muscle groups under different biomechanical loads, and enhances overall fitness. This variety not only helps in building balanced strength and endurance but also keeps training interesting and lessens the likelihood of overuse injuries.
7. Spread your runs across the week
Whenever possible, distribute your runs throughout the week to allow time for recovery. This helps in avoiding fatigue and reducing the risk of injuries that come from overloading the body. Having rest or low-intensity days between more intense runs allows muscles to repair and adapt. Balancing the training load helps maintain consistency without overtraining.
8. Get Enough Sleep
Sleep is essential for recovery and injury prevention. During sleep, the body repairs tissues and replenishes energy stores. Lack of sleep can lead to decreased performance, poor coordination, and a higher risk of injuries. Ensuring adequate rest each night helps in maintaining peak performance and supporting overall health and fitness. The exact amount of sleep required can vary between individuals, but most adults need about 7 – 9 hours of consistent sleep per night.
9. Eat Well to support your running
A balanced diet provides the nutrients needed for energy, repair, and recovery. Consuming a mix of carbohydrates, proteins, and healthy fats fuels training and helps in repairing muscles after runs. Staying hydrated and eating a variety of foods rich in vitamins and minerals supports overall health and enhances running performance, boosts recovery, and aids with injury prevention.
10 Have the right mindset: be patient and listen to your body
Listening to your body is crucial to avoid overtraining and injuries. Recognising the signs of fatigue and giving your body time to recover is vital. Runners should be responsive to niggles and address them early, rather than pushing through pain which could lead to more serious injuries.
Also if you are feeling fatigued, perhaps because of long work hours to meet a deadline, and you have a hard running session planned, then you might want to reduce the intensity of that session or swap it with an easier session. Trying to complete a hard session when you are fatigued before you’ve even begun is not likely to end well – at best you’ll underperform and not get much benefit, or you’ll overload your already-fatigued body and pick up an injury.
Cross-Training and Alternative Exercises
Cross-training is a vital tool for runners. It helps in reducing injury risk, can improve overall strength and mobility, and keeps your workouts diverse. It is also crucial in maintaining fitness if you have to reduce or stop running for a while due to an injury.
What are the Benefits of Cross-Training for Runners?
Cross-training helps protect against overuse injuries by working different muscles in different ways through varied angles and positions. Many running injuries are due to repetitive stress caused by doing the same movement pattern (i.e. your running gait) over and over again in exactly the same way, which overloads some tissues (tendons, joints, muscles and bone) and causes injuries. Cross-training exercises like cycling, swimming or Pilates provide variety and can give structures in your legs, hips, pelvis and lower back a much-needed break.
Different activities can also improve the function of muscles that can help your running, such as the glutes and core muscles. This balance and variety in muscle use helps prevent imbalances and strengthens the core and overall lower body. As well as more general cross-training options, exercises like plyometrics and co-ordination drills enhance balance, mobility and movement control.
Examples of Cross-Training Exercises for Runners
Strength Training: Strength sessions should be part of every runner’s regular training program, so we think of them more as essential sessions rather than “cross-training”. Exercises such as lunges, squats, and calf raises help build muscle strength in the lower body and core. Click to read more about strength training for runners.
Cycling: Cycling is one of the most common ways for runners to cross-train. It maintains and builds strength in the legs without the impact and stress on the lower limb structures. It’s great for your glutes and thigh muscles and provides a solid cardio workout. If you are unable to run due to injury and are wanting to use cycling to cross-train then a simple way to plan your sessions is to try and mimic whatever was planned for your run program but do it on the bike.
Pilates: Pilates is great for improving motor control, flexibility and balance. It’s an effective way to build core strength and overall movement control and stability. In fact, recent research shows that Pilates can actually improve your running performance as well – click here to read more.
Swimming: Swimming is a full-body workout that builds endurance and works almost all of the large muscle groups around our body without exerting much pressure on the joints. It’s great for increasing cardiovascular fitness.
Incorporating these exercises can make a big difference in a runner’s training routine. They can help improve performance and significantly reduce the risk of injury. Adding gym sessions with varied exercises keeps workouts interesting and well-rounded, and is one of the most effective ways for runners to improve performance and stay running injury-free.
When to Get Professional Treatment for a Running Injury
If pain persists or increases over a few runs, starts lasting longer after your runs, or makes you start thinking about reducing or pausing your running, it’s time to get professional help. The vast majority of running injuries are much faster and easier to manage if caught early, and the disruption to your running program is minimised or avoided completely. Some simple things to look for to know when it’s time to get help include;
- Increasing pain while running that limits or stops you running
- Pain that persists after you stop running, including pain when at rest, doing other daily activities, or in the evening or at night
- Significant pain in the morning after a run, especially if it takes a while to go away
- Pain that changes your running gait definitely needs to be checked out, partly because of your current pain but also if you continue running with a compensatory gait then you are likely to cause other injuries
- Joint swelling – swelling can indicate a significant joint issue that should be checked out before continuing to load the joint with running
- Recurring pain or injuries are a signal to see your running physio. If the same injury keeps coming back, it’s time for proper diagnosis and treatment
- Certain symptoms, like numbness, tingling or weakness, should be checked out with your physio. These can indicate nerve problems or circulatory issues, so getting them checked early is important.
Sydney Running Physio – Central Performance
A dedicated running physiotherapist can give you a fast diagnosis of your injury, then expert advice and a tailored treatment plan to get you back on track. The Central Performance Sydney Running Centre provides everything a runner needs, from acute injury management and running gait assessments, through to personalised strength and conditioning programs for runners. We also work with some of the best sports physicians and imaging centres, so if you need further investigations we can get these organised quickly for you. Click below for more information, to ask a question, or to book a physio appointment online.
Assessing and Managing Injury Risks for Runners
Staying injury-free while running involves recognising early signs of injury and employing strategies to reduce the risk of injuries. By understanding these factors, runners can achieve improved performance by being able to maximise their training consistency without having to make adjustments due to injury or pain.
Recognising Early Signs of Running Injuries
Early detection can prevent more serious damage. Common early signs include persistent pain, swelling, being forced to reduce your running, or changing your running gait. If a runner experiences persistent pain or night pain in areas like the shins, feet, thigh or deep in the hip, then this may signal a bone stress injury and should be checked out before continuing to run.
Swelling often accompanies joint or soft tissue injuries and should not be ignored. Fatigue beyond the usual tiredness after a run can also indicate a problem, such as overtraining. Monitoring these early signs allows for quick intervention and reduces the risk of more severe running-related injuries.
Strategies to Lower Injury Rates When Running
Following a well-structured running training program that is appropriate to your ability and experience is one of the most important ways to minimise your risk of developing a running injury. It should include a variety of runs (easy, tempo, intervals, hills etc…) spread across the week. One of the biggest causes of running injuries that we see as running physios are training errors, usually trying to increase mileage and/or intensity too quickly. Just trying to “go out and run a bit further and a bit faster every week” is not a great plan, partly because it’s not an effective way to improve your performance, but also because it carries a much higher risk of injury.
Incorporating targeted strength training is the other most effective way to minimise your risk of a running injury. Similar to your running program, getting onto the right strength training program for you is vital – there is no generic program that is right everyone. Generally, strength programs for runners will include a mix of double leg (e.g. squats and deadlifts) and single leg (e.g. Bulgarians, split squats, lunges, step work…) exercises, plenty of calf strengthening (research shows that calf strength is very important for distance runners), hip and glute activation, and core stability. Plyometrics should also be included with your gym sessions. Click to read more information on strength training for runners.
A Running Assessment Can Lower Your Risk Of Injury
Booking in for a running assessment is another effective way to reduce your risk of injury when running. Having your running gait and biomechanics assessed and improved will increase your running economy and efficiency, meaning that you can run faster for longer with less chance of injury. This is especially helpful if you have had recurrent or persisting injuries that seems to always flare up when you try to increase your running, or if you have a significant injury history.
Running Injuries in beginner runners
Running injuries are common among beginner runners due to their lack of experience and understanding of proper training techniques. Key areas of focus include progressing slowly, and building strength in the key muscles used in running.
Special considerations for beginner runners
Beginner runners often face injuries such as shin splints, runner’s knee, Achilles tendinopathy and heel pain. These injuries arise from their bodies having to adapt to the particular loads and stresses involved in running. They can often be avoided by following a slowly increasing program that doesn’t increase load too quickly.
Muscle imbalances are another factor that can cause injury. Inexperienced runners may have weaker muscles in key areas like the calf, glutes, thigh and core, which can cause injury or poor running form. New runners also need to pay attention to the shoes they use. Sometimes beginner runners just wear whatever shoes they already have. However, wearing the wrong type of shoes can lead to injuries through poor biomechanics and loading patterns. Wearing a shoe that is designed for running, preferably one that has been fitted to your foot type, is ideal.
How can beginner runners avoid injury?
Beginner runners can minimise injury risks by following a gradual training program. Slowly increasing mileage and intensity allows the body to adapt and strengthen over time. Strength training should be included to build muscles, especially in the legs and core. Exercises such as single-leg squats, glute activation, and calf raises are effective for improving stability and strength.
Proper warm-up and cool-down routines are essential. Dynamic stretches before running can prepare muscles, while static stretches post-run can prevent tightness and soreness. Beginners should also focus on maintaining good running form. Keeping a tall running position, landing softly, and using proper arm movements can reduce the strain on the body. Having your running form assessed and improved by working with a running coach, so you can really feel what it’s like to run with good form, can be very helpful here. Avoiding running into excessive fatigue is also important, because when we are heavily fatigued is when our running form tends to deteriorate.
Regular rest days are crucial to allow the body to recover and prevent overtraining. Listening to the body and avoiding running through pain can help avoid long-term injuries. Other recovery factors like getting enough sleep and eating well also play an important role.
Injury Considerations for Experienced and Competitive Runners
Advanced and competitive runners should go beyond basic injury prevention to address specific weaknesses and fine-tune their training to stay injury-free. Pushing your running training harder means that more competitive runners need to pay more attention to various factors that can reduce their risk of injury as well as maximise their performance. The following tips focus on areas crucial for experienced runners looking to maintain peak performance and avoid setbacks.
Fine-Tuning Training for Experienced Runners
Experienced runners should definitely incorporate strength training into their routine to minimise their risk of injury. Sessions need to be personalised for each individual to ensure the program targets and improves weaknesses while not overloading the body’s tissues that are loaded heavily during running. Common exercises included in strength training for runners include single-leg squats, glute activation exercises, weighted calf raises and core strengthening. These exercises target the main leg muscles used in running, as well as improve the stability of the hip and pelvis, which is important for landing and pushing off as you cycle through your running gait.
As well as strength exercises, your gym sessions should also include plyometric exercises and proprioceptive training like dynamic single-leg balance exercises. These help increase your movement control and power development, which are important factors in improving your running performance as well as preparing your body to absorb the demands of regular running training.
More advanced runners who are looking to push their training also need to pay more attention to their recovery routine. This includes mobility drills with a roller or stretches, sleeping enough and eating well. Ensuring that they have enough recovery between runs, and spacing harder sessions out appropriately across the week, is also important.
How To Prevent Running Injuries – Frequently Asked Questions
What are effective strategies to build injury resistance for runners?
Strength training is key. Exercises such as single-leg squats, glute activation, and calf raises help build muscle strength, which protects against injuries. Doing proprioceptive training, like single-leg strength and balance exercises, can significantly reduce injury risk. It is important to integrate these into your weekly plan.
How often is it recommended to run to minimise the risk of injury?
Running every day isn’t necessary for recreational athletes, and can increase injury risk. Aim for 3-5 running days a week. Include lighter days where you run fewer miles, a slower pace, or easier terrain. Listening to your body and incorporating rest days helps keep you injury-free and allows for better recovery.
What are some preventive measures to avoid shin pain during running?
To avoid shin pain, building up your calf and overall leg strength is among the most effective things you can do. Making sure you build up your running volume gradually is important, because rapid increases in load is one of the most common causes of shin pain in runners. Also ensure proper warm-ups before runs and calf mobility drills through the week. Wearing the right shoes with good arch support can also prevent shin splints.
What are some preventive measures to avoid knee pain during running?
Many runners experience knee pain due to poor technique or weak muscles. Strengthening exercises like squats, single-leg squats, glute strengthening, hamstring curls and core activation can support knee health. Pay attention to your running form, and have your running gait checked and improved if necessary. Properly fitted running shoes can also provide necessary support.
What are some preventive measures to avoid foot or heel pain during running?
Foot and heel pain can often be prevented by using appropriate footwear designed for running. Strengthen the muscles in your feet and ankles with targeted strength exercises. Stretching your calves can also help. And, as with most running-related injuries, avoiding rapid increases in running volume or intensity is important.
Why might a runner experience frequent or recurring injuries while running, and how can this be addressed?
Frequent injuries may be due to overuse, poor technique, or inadequate recovery time. It is crucial to listen to your body’s signals of fatigue and rest when needed. Incorporating cross-training activities, such as cycling or swimming, can give muscles a break and help prevent overuse injuries. Having your running gait assessed and improved through working with a running coach can be very helpful. And, once again, strength training to increase your body’s ability to cope with the loads experienced during running is very effective.
