Understanding Running Injuries
Running is one of the simplest and most accessible forms of exercise, but it can also come with its fair share of aches, pains, and injuries. The good news is that running itself is not usually the problem. More often, injuries occur when the body is asked to do more than it is ready for.
This might happen after a sudden increase in distance, speed, or frequency, or when someone starts a new running programme without enough strength, conditioning, recovery, or the right footwear.
In this episode, we look at some of the most common running injuries, why they happen, and what runners can do to reduce the risk of problems becoming long-term.
Why do runners get injured?
Running places significant forces through the body. If the muscles, joints, tendons, and feet are not prepared to absorb those forces, symptoms can start to appear.
Common contributing factors include:
A sudden increase in running activity
Poor recovery between runs
Weakness around the hips, glutes, calves, or feet
Unsuitable footwear
Long periods of sitting or poor desk posture
Lack of strength and conditioning
Changes in training surface or terrain
Running may be where the pain shows itself, but the underlying cause is often elsewhere.
Common running injuries
Some of the most common running-related problems include runner’s knee, hip bursitis, Achilles tendon pain, plantar fasciitis, and ankle ligament injuries.
Runner’s knee often presents as pain around the kneecap, especially when walking downhill or going downstairs. Although the pain is felt at the knee, the cause may be linked to weakness around the hip, poor glute control, or foot mechanics.
Achilles pain is usually felt at the back of the ankle or heel. It can be linked to calf tightness, calf weakness, poor ankle support, or unsuitable footwear.
Plantar fasciitis is commonly felt under the heel or along the sole of the foot. It is often associated with poor arch support, spending too much time barefoot or in unsupportive shoes, and repeated strain through the foot.
Ankle ligament injuries are more common in trail running or on uneven ground, where the ankle may roll or twist unexpectedly.
The importance of footwear and gait
Good running shoes are helpful, but expensive shoes are not automatically the right shoes.
A proper gait assessment can help identify how your foot lands, how it moves through each step, and whether you need more support. Some runners have a neutral gait, while others may roll inwards too much or place excessive strain through one part of the foot.
The right footwear should match your individual mechanics, not just the latest trend or most popular brand.
Should you keep running if it hurts?
Not every ache means you need to stop completely. A mild niggle that does not worsen during or after a run may simply need monitoring, reduced load, and better recovery.
However, pain that increases during a run, causes limping, leads to swelling, or continues into the next day should be taken more seriously. In those cases, reducing or temporarily changing activity may be the sensible option.
Stopping all exercise is not always necessary. Cycling, cross-training, or other low-impact options may help maintain fitness while the injury settles.
Strength and conditioning for runners
Strength work is one of the most important parts of injury prevention and running performance.
Exercises that strengthen the glutes, calves, hamstrings, quads, and core can help the body absorb force more effectively. Mobility work, resistance bands, squats, and controlled jumping exercises may all play a role, depending on the runner and the injury.
For many runners, strength training does not just reduce injury risk. It can also help improve running efficiency and speed.
When should you seek help?
You should consider professional advice if pain is not improving, is becoming more frequent, or is stopping you from running or doing everyday activities.
You should also seek help if there is significant swelling, instability, a severe ankle sprain, a fall, or a feeling that the knee or ankle has given way.
Early assessment can help identify the cause of the problem, guide the right treatment, and reduce the risk of the injury returning.
Key takeaway
Running injuries are common, but they are often misunderstood. The answer is rarely simply to stop running altogether.
The right approach usually involves understanding the cause, managing load, improving strength, checking footwear, and getting appropriate advice when symptoms are not settling.
With the right support, many runners can recover well, return safely, and keep enjoying the physical and mental benefits of running.