Running Injuries: Training Smart and Avoiding the Most Common Problems

Running is the most popular physical activity in the UK, with over 10 million regular runners. It's excellent for cardiovascular health, mental wellbeing, and longevity — but it also accounts for a significant proportion of musculoskeletal injuries seen by physiotherapists each year.

The most common running injuries

Runner's knee (patellofemoral pain): Pain around or behind the kneecap, typically worse going downstairs or after prolonged sitting.

IT band syndrome: Sharp lateral knee pain that typically develops at a consistent point during a run, often around the 3–4 mile mark.

Plantar fasciitis: Heel pain, classically worse with the first steps in the morning.

Shin splints (medial tibial stress syndrome): Pain along the inner border of the tibia, aggravated by running.

Achilles tendinopathy: Pain and stiffness at the back of the heel, worse in the morning and during/after running.

The 10% rule — and why it matters

Most running injuries result from training load errors — increasing mileage, speed, or intensity too quickly. The traditional "10% rule" (don't increase weekly mileage by more than 10%) provides a useful guide, though some runners can progress faster.

Strength training: the most underused injury prevention tool

Single-leg squats, calf raises, hip abductor strengthening, and glute exercises significantly reduce running injury risk. Research consistently shows that runners who incorporate strength training have substantially lower injury rates.