As the weather warms up, many runners are eager to hit the pavement again. However, jumping back into training too quickly can lead to injuries like shin splints, runner’s knee, and Achilles tendinitis. Before you lace up your shoes, take these key injury prevention steps to ensure a pain-free, strong running season.
1. Increase Your Mileage Gradually
One of the biggest causes of running injuries is doing too much, too soon. Follow the 10% rule—increase your mileage by no more than 10% per week to let your body adapt and prevent overuse injuries like stress fractures and shin splints.
2. Strengthen Key Running Muscles
Running alone isn’t enough to build the strength needed for injury prevention. Add strength training to your routine to support joints and improve stability.
✅ Glutes & Hips (Squats, lunges, bridges)
✅ Core Stability (Planks, dead bugs)
✅ Foot & Ankle Strength (Calf raises, toe curls)
3. Warm Up & Improve Mobility
Skipping a warm-up increases your risk of muscle strains and stiffness. A 5-minute dynamic warm-up (leg swings, high knees, lunges) prepares your muscles for impact. After running, focus on mobility drills and stretching to aid recovery.
4. Choose the Right Running Shoes
Worn-out or improper shoes can cause plantar fasciitis, Achilles tendinitis, and knee pain. Replace your running shoes every 500–800 km and get fitted at a specialty store to ensure proper support.
5. Listen to Your Body & Prevent Overuse Running Injuries
If you feel pain that doesn’t go away after rest, it’s a sign of an underlying issue. Common injuries include:
🔹 Runner’s knee – Pain around the kneecap
🔹 Shin splints – Sharp pain along the shinbone
🔹 IT Band Syndrome – Outer knee/hip pain
🔹 Plantar fasciitis – Heel pain
Don’t ignore discomfort—reduce intensity, cross-train, and seek physiotherapy if pain persists.
6. Cross-Train & Focus on Recovery
Too much running can lead to burnout and injury. Balance your routine with low-impact activities like cycling or swimming. Prioritize hydration, nutrition, sleep, and foam rolling to keep your body in peak condition.
Stay Injury-Free This Running Season!
With the right training plan, strength work, and recovery, you can run stronger and longer this season. If you’re experiencing pain or want a personalized injury prevention plan, our team at Empower Physiotherapy is here to help. Book an assessment today and run with confidence!
Authored by the Empower Physiotherapy Team
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