Top 3 most common running injuries and how to prevent them

Whether you’re training for an event, trying to build fitness, or simply using running as a mental health tool - an injury can feel incredibly frustrating, and often results in unwanted time away from training. The good news however, is that the majority of running injuries are preventable, and it’s all about getting the balance right between training loads and recovery.

Below are the top four injuries I see in runners, what they actually are, and how you can reduce your risk of ending up with one.

1. Achilles tendinopathy

Your achilles is the thick tendon connecting your calf muscles to your heel. Achilles tendinopathy is a common overloading injury where this tendon becomes irritated, stiff, or painful, especially first thing in the morning or during/after a run. You might notice a slow build up of discomfort, tightness, or a ‘warm-up effect’ where it feels better once you get going.

2. Shin splints (medial tibial stress syndrome)

Shin splints are a broad term used to describe pain along the inside of your shin bone. This is generally due to irritation and inflammation at the junction of the soft tissues and the shin bone. Symptoms often include diffuse pain along the bone that worsens with running.

3. Bone stress injuries

Bone stress injuries are part of a spectrum where the bone becomes overloaded faster than it can rebuild. Early stages are called stress reactions, and later stages become stress fractures. Symptoms can be focal pain over a bone, usually sore to touch and painful to run on. Pain may also be present at rest or through the night.

4. Anterior knee pain (runner’s knee/patellofemoral pain)

Anterior knee pain presents as pain around or behind the kneecap, often aggravated by running downhill, squatting, or prolonged sitting.

The most common reason most runners get injured

Poor load management. In other words, your body simply wasn’t ready for the amount, speed, or frequency of running you asked it to do.

This can be amplified by a multitude of other contributing factors such as:

• Strength deficits
• Biomechanical inefficiencies
• Hormonal changes (amenorrhea, postpartum and menopause)
• Low energy availability or underfuelling
• Inadequate recovery
• Poor sleep or high stress

When training load exceeds tissue capacity, something eventually gives - and it often results in one of the above injuries, and a trip to the physio!

How to reduce your risk of injury as a runner

1. Build load gradually

Increase your running volume or intensity by no more than 10% per week. Your tissues need time to adapt to load, especially when adding speed work or hills.

2. Strength train

Stronger tissues tolerate more load and recover faster. Aim for at least 2 x per week and focus on key muscles groups for running such as calf muscles, quadriceps, glutes, hamstrings and the core. Ideally exercises should be a combination of heavy weights and unilateral exercises. If your body is used to it you can also include plyometric training.

3. Fuel adequately

Under-fueling is one of the fastest ways to exhaust your body and it’s ability to cope with your training loads. Consult with a dietician for individual advice on what you should be eating for your body.

4. Be mindful of your running mechanics

Small tweaks to running technique such as cadence, foot strike, and posture can reduce load on certain tissues. A running gait assessment can be a game changer, especially if you keep finding yourself injured and are ticking off all of the above.

5. Prioritise recovery

Sleep, hydration, easy runs, deload weeks, and rest days are essential tools. More is not always better.

6. Listen to early symptoms

If you experience persistent niggles, stiffness, or discomfort that worsens over time, it is best to seek advice early. Pulling back for a week and adjusting training is far better than months off with a chronic injury.

Running injuries are common, but they don’t have to be a given. With smart load management, consistent strength training, and attention to your body’s signals, you can significantly reduce your risk and keep running strong for the long term.