Running Injuries
Running is one of the most accessible and effective forms of exercise. It improves cardiovascular fitness, builds muscular endurance, and is a go-to outlet for stress relief. Yet, despite its simplicity, running comes with a surprisingly high injury rate. Studies estimate that up to 80% of runners experience an injury each year.
So, why is running so injury-prone? And more importantly, what can you do to reduce your risk while still enjoying the benefits of hitting the pavement or trails?
Why Is Running So Injury-Prone?
1. Repetitive Load with High Impact Forces
Running involves thousands of repetitive foot strikes per session, each with 2-3x your bodyweight in impact forces. Over time, even small biomechanical inefficiencies or weaknesses can accumulate into overuse injuries.
2. Training Load Errors
One of the most common causes of running injuries is increasing distance, pace, or frequency too quickly. A sudden spike in training load can overwhelm the body's capacity to adapt, leading to breakdown rather than progress.
3. Poor Running Mechanics
While there’s no "perfect" running form, certain mechanical patterns (excessive overstriding, hip drop, poor pelvic control) can increase stress on specific joints and tissues.
4. Muscle Weakness & Imbalances
Weakness in the glutes, core, or calves can shift load to less resilient structures like tendons, ligaments, or joints.
5. Footwear & Surface Factors
Worn-out shoes, sudden changes in footwear, or consistently running on hard surfaces can amplify injury risk.
6. Neglecting Recovery
Inadequate sleep, nutrition, or rest days impair your body's ability to repair tissues after training, making you more susceptible to overuse injuries like tendinopathies, stress fractures, or ITB syndrome.
Common Running Injuries
Patellofemoral Pain Syndrome (Runner’s Knee)
Achilles Tendinopathy
Plantar Fasciitis
Medial Tibial Stress Syndrome (Shin Splints)
Iliotibial Band (ITB) Friction Syndrome
Stress Fractures
How to Reduce Your Injury Risk
1. Progress Your Training Gradually
Follow the 10% rule: Increase weekly mileage or intensity by no more than 10%.
Mix up training with intervals, tempo runs, and easy recovery runs to vary stress on tissues.
2. Incorporate Strength Training
A well-rounded strength program focusing on the glutes, hamstrings, calves, and core improves tissue capacity and running economy.
3. Improve Running Mechanics
A running assessment with a physio can identify movement patterns that may be increasing your injury risk and offer cues or drills to correct them.
4. Don’t Neglect Recovery
Prioritise 7-9 hours of quality sleep.
Fuel adequately around runs, ensuring you're not training in a low-energy state.
Incorporate rest or active recovery days into your weekly routine.
5. Be Mindful with Footwear
Replace running shoes every 500-800 km.
Transition gradually if changing shoe type (e.g., to minimalist or maximalist shoes).
6. Cross-Train to Build Resilience
Including low-impact activities like swimming, cycling, or rowing can build cardiovascular fitness without the repetitive impact of running.
When to Seek Professional Help
Persistent pain, recurring niggles, or a plateau in performance despite consistent effort are signs to seek an assessment from a sports physiotherapist. Early intervention can address underlying issues before they escalate into more serious injuries.
The Bottom Line
Running doesn’t need to be a constant battle with injuries. By respecting training loads, building strength, refining your mechanics, and prioritising recovery, you can significantly reduce your injury risk and enjoy running for the long haul.
Want help staying running, managing your running injuries or preventing them all together? Book a Assessment with Reforge Physio and let us help you run stronger, safer, and smarter.
