Running is a great way to stay fit, improve cardiovascular health, and boost mental well-being. However, it’s not without its risks. Many runners experience injuries that can disrupt their training and even force them to stop running altogether. Understanding how to prevent these injuries is crucial for both novice and seasoned runners.​

Understanding Common Running Injuries

Running injuries are prevalent among both beginner and experienced runners. A study involving UK runners found that approximately half of all runners reported injuries every year. Common running injuries include:

• Runner’s knee (patellofemoral pain syndrome)
• Shin splints (starting of medial tibial stress syndrome)
• Achilles tendinopathy
• Plantar fasciitis
• Iliotibial band syndrome

These running injuries may stem from factors such as overtraining, improper footwear, poor running form and inadequate strength in key muscle groups. Knowing what causes them is the first step in preventing them.

Training Smart: The Key to Injury Prevention

Properly managing your training load is one of the key principles in injury prevention. Increasing your running distance too rapidly is a significant risk factor for injuries.

Follow the 10% Rule

A good rule of thumb is to never increase your distance by more than 10% per week. Sudden spikes in distance or speed can put too much stress on your muscles and joints, leading to running injuries.

Incorporate Rest Days

Rest days are crucial for allowing the body to recover and adapt to training stress. Overtraining without adequate recovery can increase the risk of stress-related injuries. Also factor in deload weeks where you reduce your running volume after 8 weeks of an increase. This will allow for supra-compensation. 

Use Structured Training Programmes

Structured programmes like Couch to 5K have been shown to reduce injury rates among novice runners compared to self-devised training plans. These programmes provide gradual progression, helping the body adapt to increased demands safely.​ If you are a more experienced runner consider using a running coach. We have close links with Ash Harrell from AJH Coaching. 

The Role of Strength Training in Injury Prevention

Strength training is a crucial component of injury prevention for runners. A well-balanced strength programme can enhance muscle endurance, improve biomechanics, and reduce injury risk.

Targeted Strength Areas

• Calf: Calf raises strengthen the calf muscles and can help increase fatigue resistance. Stronger calves can help reduce the risk of Achilles tendon injuries, as they help absorb impact and maintain proper alignment of the lower leg during running. Remember to both strengthen the gastrocnemius and soleus
• Gluteals: Strengthening the gluteals through exercises like glutes bridges/hip thrusts/single leg deadlifts can improve hip stability. Strong gluteals help support the pelvis, which in turn can prevent excessive stress on the knees and reduce the risk of knee injuries, especially patellofemoral pain syndrome (runner’s knee).
• Single leg quadricep work: Single-leg pressing are excellent for improving quadricep strength. Split squats works the quadriceps, hamstrings, gluteals, and stabiliser muscles in the lower body, which is crucial for runners to maintain proper form and reduce injury risks.
• Core Workouts: Core exercises like side planks and deadbugs are beneficial for strengthening the muscles of the abdomen, lower back, and hips. A strong core plays a key role in supporting proper running posture and reducing the risk of lower back and hip injuries, as well as enhancing overall running efficiency.

A study found that runners who followed an 18-week strength and foam-rolling programme were 85% less likely to sustain injuries, highlighting the importance of targeted strength exercises in injury prevention for runners.​

Choosing the Right Running Shoes

Selecting the right shoes is vital to injury prevention for runners. Here’s what to look for.

Key Considerations for Choosing Running Shoes

Fit and Comfort: Proper fit is essential to prevent discomfort and injuries. Your running shoes should have enough room in the toe box to avoid pressure on your toes but should be snug around the midfoot and heel to prevent sliding. The most important metric is do they feel comfortable for you.

Cushioning and Shock Absorption:
The level of cushioning in a running shoe affects how well it absorbs impact. If you run on hard surfaces or for long distances, shoes with more cushioning may help reduce the stress on your joints. 

Running Terrain:
The type of surface you run on matters. Trail running shoes have more grip and durability for uneven ground, while road running shoes are lighter and designed for smoother surfaces.

Durability and Lifespan:
Running shoes typically last between 300-500 miles, depending on factors like your running style and the surfaces you run on. If you run frequently or on rough terrain, you may need to replace your shoes more often. Choosing a durable shoe that matches your running routine will help ensure consistent performance and reduce the risk of injury.

If you’re unsure we would highly recommend seeing a Podiatrist such as Ian Griffiths – Specialist In Podiatric Sports Medicine. 

The Importance of Warm-Up and Cool-Down Routines

Dynamic Warm-Ups

Incorporating dynamic warm-up exercises prepares the body for running by increasing blood flow and flexibility, which helps reduce the risk of injury and enhances performance. 

These exercises actively engage the muscles, improve joint mobility, and raise your heart rate, making it easier to transition into running. Recommended exercises include:

Leg Swings

Leg swings target the hip flexors, hamstrings, and quads, improving flexibility and mobility in the lower body. This helps loosen the hips, a crucial area for running, and prepares the muscles for the repeated flexion and extension they will undergo during a run.

How to do them:

• Stand next to a wall or support to maintain balance.
• Swing one leg forward and backward in a controlled motion, keeping your torso upright.
• Gradually increase the range of motion with each swing, aiming for 10-15 swings per leg.

Lunges with a Twist

Lunges with a twist engage the hip flexors, quads, and core while promoting spinal rotation. This dynamic movement improves flexibility, enhancing your balance and stability.

How to do them:

• Start by standing with feet hip-width apart.
• Step forward into a lunge with one leg, making sure the knee doesn’t extend beyond the toes.
• While in the lunge position, twist your torso toward the leg that is forward.
• Return to the starting position and repeat on the other leg. Perform 5-10 repetitions per side.

High Knees

High knees increase blood flow to the lower body and engage the hip flexors, quads, and calves. This exercise raises your heart rate, warms up the muscles you’ll use for running, and helps improve running posture and coordination by mimicking the running motion.

How to do them:

• Stand tall with your feet hip-width apart.
• Begin jogging in place, lifting your knees as high as possible toward your chest with each step.
• Keep your back straight, and try to bring your knees up to hip height or higher.
• Perform for 30 seconds to 1 minute.

Arm Circles

While often overlooked, warming up the arms and shoulders helps with overall upper-body mobility. This is especially important for maintaining good posture and arm swing during your run.

How to do them:

• Stand tall with your arms extended straight out to the sides at shoulder height.
• Make small, controlled circles with your arms in one direction for about 20-30 seconds.
• Gradually increase the size of the circles, then reverse the direction for another 20-30 seconds.

Straight-Leg Kicks

This dynamic stretch targets the hamstrings, glutes, and hip flexors, improving flexibility and muscle activation. It also works on balance and coordination while engaging the core, all of which are important for proper running form.

How to do them:

• Stand with your feet hip-width apart and arms extended straight out in front of you.
• Keeping your legs straight, kick one leg up to reach your opposite hand (aim for your toes or the ball of your foot).
• Lower the leg and alternate sides. Perform 10-12 kicks per leg. 

Cross-Training for Injury Prevention

Integrating cross-training activities, such as swimming or cycling, can alleviate the repetitive stress that running places on the body. 

Recommended Cross-Training Activities

• Swimming: Low-impact activity that builds endurance and promotes recovery.
• Cycling: Strengthens the legs while reducing joint impact.
• Yoga/Pilates: Improves flexibility, balance, and core strength.

These low-impact exercises maintain cardiovascular fitness while allowing recovery for running-specific muscles.

Nutrition and Hydration for Runners

Proper nutrition and hydration play a vital role in injury prevention for runners.

Key Nutrients for Runners

• Carbohydrates: Provide sustained energy for long runs.
• Proteins: Aid muscle repair and recovery.
• Healthy Fats: Support overall endurance and joint health.

Hydration Strategies

Staying hydrated is equally important, as dehydration can lead to muscle cramps and decreased performance. On longer runs normal water should be consumed throughout the race alongside water with electrolytes. 

Recognising Early Signs of Injury

Warning Signs to Watch For:

• Persistent pain
• Swelling
• Discomfort during or after running

Early intervention and consulting a physiotherapist can prevent minor issues from escalating into severe injuries.

Evidence-Based Injury Prevention Strategies

Implementing structured injury prevention programmes can significantly reduce injury rates. By adopting these evidence-based strategies, you can minimise your risk of injury and fully enjoy the benefits of running. 

If you’re experiencing persistent discomfort or need expert guidance, book a consultation with our expert physiotherapists at Real Health London today for a personalised plan to keep you running strong and pain-free.

About the Author

As an ex-Great Britain gymnast, Stephen Davies knows what it’s like to be injured and lying on the treatment couch. His personal experience, combined with his extensive professional training, allows him to empathise with his patients and create tailored treatment plans that fit their individual needs and lifestyles.

Ready to take control of your own recovery and performance? Book a consultation with Real Health London today.