Running Injuries: Prevention Guide
Most running injuries — shin splints, runner's knee, IT band syndrome, plantar fasciitis — are overuse injuries caused by increasing volume or intensity too quickly. The 10% rule, adequate footwear, and hip/glute strength training are the most effective, well-supported prevention strategies.
Shin Splints (Medial Tibial Stress Syndrome)
Pain along the inner shin bone, usually from a sudden increase in running volume or intensity, or worn-out footwear. Prevention: increase mileage gradually, replace shoes with worn-down cushioning, and consider running on softer surfaces occasionally if you're prone to this.
Runner's Knee (Patellofemoral Pain Syndrome)
Pain around or behind the kneecap, often linked to weak hip and glute muscles that allow the knee to track poorly during running. Prevention: hip and glute strengthening exercises (clamshells, lateral band walks, single-leg squats) alongside gradual mileage progression.
IT Band Syndrome
Pain on the outside of the knee, commonly associated with weak hip abductors and a sudden increase in downhill running or training volume. Prevention: hip strengthening, gradual progression, and addressing any noticeable gait or hip-drop issues.
Plantar Fasciitis
Heel or arch pain, often worst with the first steps in the morning. Linked to inadequate footwear support, sudden volume increases, and tight calf muscles. Prevention: proper footwear, calf stretching, and gradual training progression.
The 10% Rule
A widely used guideline: don't increase weekly running distance by more than roughly 10% from the previous week. This gives connective tissue and bone time to adapt to increasing load, which is a major factor in most overuse running injuries.
Strength Training for Injury Prevention
Research consistently links hip and glute weakness to several of the injuries above. Adding 2 sessions a week of strength work targeting these areas — squats, lunges, glute bridges, lateral band walks — is one of the most effective prevention strategies available to runners.
Footwear Guide
Running shoes typically need replacing every 500–800 km, depending on your weight, running surface and shoe type, as cushioning breaks down gradually and often imperceptibly. Getting fitted at a specialty running store, rather than guessing, helps match shoe type to your foot shape and running style.
Frequently Asked Questions
References
- van der Worp MP et al. Injuries in runners: a systematic review on risk factors and sex differences. PLoS One. 2015;10(2):e0114937.
- Fokkema T et al. Preventing running-related injuries using evidence-based online advice: the design of a randomised-controlled trial. BMJ Open Sport Exerc Med. 2017;3(1):e000265.