Common Running Injuries and How to Avoid Them
Running is great for fitness, but it's repetitive, and overuse injuries are common. The good news is that most are preventable with smart training.
Common problems
- Runner's knee: pain around or behind the kneecap.
- Shin splints: aching along the front or inside of the shin.
- Plantar fasciitis: heel or arch pain, often worst in the morning.
- Achilles tendon pain: soreness at the back of the ankle.
- IT band syndrome: pain on the outside of the knee.
How to reduce your risk
- Increase gradually. Avoid big jumps in weekly distance. Many coaches suggest adding around 10 percent at a time.
- Mix easy and hard days. Most of your runs should feel easy.
- Strength train twice a week, focusing on legs, hips and core.
- Rotate surfaces and shoes when possible.
- Warm up before faster runs.
- Rest. Adaptation happens during recovery.
If something hurts
Reduce your training and try low-impact exercise such as cycling or swimming while it settles. Don't push through sharp or worsening pain.
If pain lasts more than a week or two, or if it's severe, see a doctor or physiotherapist.
