Running is a popular and accessible form of exercise, but it also comes with a relatively high risk of overuse injuries. The good news is that most running injuries are preventable with the right approach. Whether you’re a beginner or training for an event, focusing on load management, strength training, footwear, and recovery can make a big difference. Below, our physiotherapists share practical, evidence-based strategies to help you stay injury-free and running consistently.
Gradual Increase in Load
One of the most common causes of running injuries is doing too much, too soon. Your body, particularly tendons, bones, and connective tissue, adapts more slowly than your cardiovascular system. This means you may feel fit enough to run further or faster before your body is physically ready.
A general guideline is to increase your weekly running volume by no more than 5–10%. This includes not just distance, but also intensity (including speed sessions, hills) and frequency. Sudden spikes in training load are strongly associated with injuries such as shin splints, achilles tendinopathy, and stress fractures.
Consistency beats intensity. It’s better to run shorter distances regularly than to alternate between very long runs and long breaks.
Strength Training
Strength training is essential for runners, not optional. It improves running efficiency, reduces injury risk, and helps you tolerate higher training loads.
Running is essentially a series of single leg hops, so your training should reflect that by including single leg bias exercises. Exercises such as single leg squats, step-ups, lunges, and single leg hip hinges help build stability, balance, and control. They also address side-to-side imbalances that can contribute to injury.
Aim for 2 -3 strength sessions per week. These don’t need to be long sessions – 30–45 minutes is sufficient if you’re consistent. Focus on quality over quantity, with controlled movements and good technique. The focus should be on lower weights and higher load to build strength. For example, instead of doing 3 sets x 15 reps with a light weight, change to 3 – 4 sets x 4-6 reps where it is very challenging to complete the last reps.
Key muscles areas to target include:
- Glutes: Critical for hip stability and power generation
- Calves (gastrocnemius and soleus): Essential for shock absorption and propulsion
- Hamstrings: Assist with deceleration and reduce strain on the knees
- Quadriceps: Support knee stability
- Core: Provides overall control and reduces excessive movement through the pelvis and trunk
Footwear
Footwear plays an important role in comfort and injury prevention, but it’s not about finding a “perfect” shoe, it’s about finding what works for you.
Choose running shoes that feel comfortable from the start. There’s no strong evidence that specific shoe types (eg motion control vs neutral) prevent injury, but poorly fitting or worn-out shoes can contribute to issues.
Replace your shoes approximately every 500–800 km, depending on wear and how they feel. If you’re transitioning to a different style (eg lower drop or more minimal shoes), do so gradually to allow your body time to adapt.
Rest, Recovery, and Nutrition
Training adaptations happen during recovery, not during the run itself. Without adequate rest, your risk of injury increases significantly. Aim for 7–9 hours of quality sleep per night. Sleep is critical for tissue repair, hormonal balance, and overall recovery. Fueling your body properly supports performance and injury prevention. Ensure you’re consuming enough: carbohydrates for energy, protein for muscle repair, health fats for hormone balance and overall health and vitamins and minerals (namely calcium and vitamin D) for bone health. Under-fueling can lead to fatigue, poor recovery, and increased risk of stress-related injuries.
Rest Days
Include at least 1–2 rest or active recovery days per week. These might involve walking, mobility work, or light training such as cycling, swimming or pilates.
Plan Your Training (Especially for Events)
If you’re training for a race, following a structured plan is key. A well-designed program will gradually build your volume, incorporate rest days, and include a mix of easy runs, long runs, and faster sessions. Avoid cramming training into a short time-frame. Most event programs range from 8–16 weeks, depending on the distance and your starting point. A good plan also includes a “taper” period before the event, allowing your body to recover and perform at its best on race day.
FAQs
1. What if I don’t have access to a gym?
That’s okay, you can still complete a decent program at home using body-weight and a sturdy chair. Remember to have a single-leg focus where able.
- Single-leg squats or sit-to-stands
- Step-ups using stairs or a sturdy chair
- Lunges (forward, reverse, or walking)
- Calf raises (double-leg progressing to single-leg, use a step for extra range of motion)
- Make sure you complete both straight-knee calf raises to target the gastrocnemius muscle and bent-knee calf raises to target the soleus muscle.
- Side planks for abdominal engagement (can progress to a Copenhagen exercise to strengthen adductors)
- Glute bridges (progressing from double leg to single single-leg)
You can increase difficulty by changing tempo (slowing down the movement), increasing repetitions, or incorporating items like backpacks or resistance bands for resistance.
2. How do I create a well-designed running program for an event such as a marathon?
A well-designed running program should be tailored to your current fitness level, your specific goals, and your weekly schedule. It should include gradual progression in training load, adequate rest and recovery, and a variety of run types such as long runs, easy runs, and interval sessions.
Apps such as ‘Runna’ can be a helpful starting point, as they create individualised plans based on your goals, current ability, and schedule. This can take much of the guesswork out of structuring your training.
However, it is important to recognise that these programs are AI-driven and may not always be perfectly suited to your individual needs. They do not account for factors such as previous injuries, biomechanics, or how your body is responding to training load. If you are serious about injury prevention, consulting with a physiotherapist is highly recommended to ensure your program is safe and appropriate.
3. Should I do a warm-up before I start running?
Yes, completing a short 5 minute warm-up before running is essential to reduce injury risk and prepare your body for exercise.
You should focus on dynamic movements rather than static stretching. Effective warm-up exercises include leg swings in both directions (backwards and sides), hip rotations (opening and closing the gate), squats, lunges, calf raises, and hip hinges.
Your warm-up should also reflect the type of run you are about to perform. If you are completing a longer, slower run, the exercises listed above will be sufficient. If you are preparing for a higher intensity session such as sprinting, you should also include more dynamic movements such as high knees, skaters, and light jogging to gradually increase intensity.
Don’t waste your time with static stretching before running – it doesn’t do much!
4. What should I do after a run?
After completing a run, your focus should shift towards recovery. A short cool-down, such as a light walk, can help gradually lower your heart rate.
You may benefit from light static stretching after your run to reduce stiffness and maintain flexibility. Focus on key muscle groups such as hamstrings, quadriceps, glutes, and calves.
If you’re dealing with a running injury or want a personalised prevention plan, the team at Bend + Mend Physiotherapy can help you stay on track and performing at your best.
Written by Alle Foster Physiotherapist at Bend + Mend, Sydney CBD.
