Common Running Injuries: Why They Happen and How to Prevent Them

Running is one of the most accessible and rewarding forms of exercise. It builds cardiovascular health, strengthens muscles, and provides a powerful mental boost. But it’s also a sport where up to 80% of participants experience injuries at some point in their training (van der Worp et al., 2015). Most of these issues stem from overuse, which is when the stress of running exceeds the body’s ability to recover and adapt.

In this article, we’ll break down the most common running injuries, why they happen and give you practical running injury prevention tips you can use to stay healthy and keep enjoying your runs.

Medial Tibial Stress Syndrome (Shin Splints)

What it is: Pain along the inner shinbone, often due to inflammation where muscles attach to the tibia.

Why it happens:

• Sudden increases in mileage or intensity

• Running on hard or uneven surfaces

• Weakness in core and lower-leg muscles

• Bone stress exceeding its natural ability to remodel (Moen et al., 2019)

  
  

Prevention tip: Strengthen your calves and core and progress your training gradually.

Achilles Tendinopathy

What it is: Pain or stiffness in the Achilles tendon, particularly during push-off.

Why it happens:

• Tight calves and limited ankle mobility

• Excessive foot pronation

• Poor shock absorption from footwear

• Rapid training progression (Riley et al., 2016)

  
  

Prevention tip: Eccentric strengthening exercises and monitor load.

Patellofemoral Pain Syndrome (Runner’s Knee)

What it is: Pain at or around the kneecap, especially during running or stair climbing.

Why it happens:

• Muscle imbalances in the quadriceps and hips

• Overuse without adequate recovery

• Poor tracking of the kneecap (Collins et al., 2018)

  
  

Prevention tip: Strengthen your hip abductors and quadriceps to improve knee stability.

Iliotibial Band Syndrome (ITBS)

What it is: Pain on the outer knee caused by irritation of the IT band.

Why it happens:

• Friction of the IT band over the femur during repetitive motion

• Weak hip abductors

• Downhill or cambered surface running

• Poor footwear or biomechanics (Fairclough et al., 2016)

  
  

Prevention tip: Strengthen your glutes and hips and avoid sudden increases in downhill running.

Stress Fractures

What it is: Tiny cracks in the bone caused by repetitive impact.

Why it happens:

• Sharp increases in training load

• Low bone density or poor nutrition

• Changes in hormones within the body, postmenopausal women are particularly at a higher risk

• Inadequate recovery between sessions (Tenforde et al., 2016)

  
  

Prevention tip: Ensure adequate rest, nutrition, and cross-training to reduce repetitive stress.

Plantar Fasciitis

What it is: Heel pain caused by irritation of the plantar fascia.

Why it happens:

• Tight calves and reduced ankle mobility

• Overuse on hard surfaces

• Poor footwear support (Rasenberg et al., 2016)

  
  

Prevention tip: Stretch calves and plantar fascia, and wear supportive running shoes.

Ankle Sprains

What it is: Ligament injury from twisting or rolling the ankle.

Why it happens:

• Running on uneven ground

• Weak stabilising muscles

• Worn or unsupportive shoes (Gribble et al., 2016)

  
  

Prevention tip: Work on ankle stability and balance training.

Chronic Exertional Compartment Syndrome

What it is: Pain, swelling, or numbness during exercise due to increased pressure in muscle compartments, often in both legs.

Why it happens:

• Repetitive high-intensity exercise causing pressure buildup

• Can require surgical release if persistent (Roberts et al., 2015)

  
  

Prevention tip: Vary training intensity and seek medical advice if symptoms persist.

Nutrition and Running Injury Risk

Recent research shows that nutrition plays a crucial role in running injury prevention. Low intake of calories, healthy fats, and fibre has been linked to higher risk of running injuries, while previous injuries remain the strongest predictor (Tenforde et al., 2016). Adequate energy and balanced nutrition support bone health, muscle recovery, and hormone regulation—all vital for keeping you injury-free.

How to Prevent Running Injuries

• Build gradually: Avoid sharp spikes in mileage

• Strength train: Focus on hips, glutes, calves and core stability.

• Stretch and mobilise: Prioritise calves, hamstrings and hips.

• Wear the right shoes: Replace them every 300–500 miles and choose shoes suited to your biomechanics.

• Fuel properly: Ensure enough calories, fats and micronutrients to support recovery.

• Listen to your body: Take rest days seriously and address niggles early.

  
  

Running Injury FAQs

What are the most common running injuries?

The most common include shin splints, runner’s knee, Achilles tendinopathy, IT band syndrome, plantar fasciitis, stress fractures, hamstring strains and ankle sprains.

Why do runners get injured so often?

Most running injuries are caused by overuse, where training loads increase faster than the body can adapt. Poor biomechanics, inadequate footwear and insufficient recovery also play major roles.

How can I prevent running injuries?

Key strategies include building mileage gradually, strength training, stretching, wearing appropriate shoes and fuelling your body with the right nutrition.

Should I keep running through pain?

Mild soreness may be normal, but persistent or sharp pain should not be ignored. Rest and consult a physiotherapist if pain continues.

When should I see a physiotherapist?

If pain lasts more than a few days, worsens with activity, or affects your walking or running form, seek professional advice.

Final Thoughts

Running injuries are common, but they’re not inevitable. By understanding why they happen—overuse, biomechanical imbalances, poor footwear, or inadequate nutrition—you can take steps to prevent running injuries and enjoy a healthier running journey. If pain persists, it’s always best to seek professional help from a physiotherapist or sports medicine specialist.

References

• Collins, N. J., et al. (2018). Knee pain and patellofemoral pain syndrome: risk factors and interventions. British Journal of Sports Medicine.

• Fairclough, J., et al. (2016). The role of biomechanics in iliotibial band syndrome. Sports Medicine.

• Gribble, P. A., et al. (2016). Ankle instability and injury prevention. Journal of Athletic Training.

• Moen, M. H., et al. (2019). Medial tibial stress syndrome: a critical review. Sports Medicine.

• Rasenberg, N., et al. (2016). Risk factors for plantar fasciitis. British Journal of Sports Medicine.

• Riley, G., et al. (2016). Achilles tendinopathy: biomechanics and management. Sports Medicine.

• Roberts, A. J., et al. (2015). Chronic exertional compartment syndrome: diagnosis and treatment. Sports Health.

• Tenforde, A. S., et al. (2016). Association of diet and stress fractures in athletes. Current Sports Medicine Reports.

• van der Horst, N., et al. (2016). Prevention of hamstring injuries in sport: a systematic review. British Journal of Sports Medicine.

• van der Worp, M. P., et al. (2015). The incidence of running-related injuries: a systematic review. British Journal of Sports Medicine.