Disclaimer: General educational purposes only. Always consult a qualified health professional. © 2026 Better Physiotherapy Bundoora.
Running is one of the most popular forms of exercise in Australia — and one of the highest-injury sports, with up to 79% of recreational runners sustaining an injury in any given year. The good news: virtually all running injuries are treatable, and most are preventable with the right approach to load management and strength training.
Why Runners Get Injured
The overwhelming majority of running injuries are overuse injuries caused by a single factor: training load exceeding the body's capacity to adapt. Muscles, tendons, and bones need time to strengthen in response to running. When load increases too quickly, tissue breaks down faster than it can repair — producing injury.
Common triggers include:
- Returning to running after a break
- Starting a training program for a specific event
- Adding speed work, hills, or new surface types
- Running through mild soreness that progresses to injury
- Inadequate strength training alongside running
Common Running Injuries
| Injury | Common cause | Typical recovery |
|---|---|---|
| Shin splints (MTSS) | Too much too soon — rapid mileage increase | 3–8 weeks |
| IT band syndrome | Hip weakness, rapid mileage increase, downhill running | 4–8 weeks |
| Patellofemoral pain (runner's knee) | Hip weakness, overpronation, training load | 4–8 weeks |
| Achilles tendinopathy | Rapid increase in speed work or hills | 8–12 weeks |
| Plantar fasciitis | Sudden mileage increase, poor footwear | 6–12 weeks |
| Stress fracture (tibia/metatarsal) | Bone overload, low bone density, rapid increase | 8–12 weeks |
| Hamstring strain | Speed work, fatigue, inadequate warmup | 2–8 weeks |
How Physiotherapy Helps Runners
- Accurate diagnosis: Identifying the exact structure and mechanism — essential for the right treatment
- Load management: Prescribing a modified training plan that keeps you running at a safe volume while the injury heals
- Strength program: Targeted hip, glute, calf, and foot strengthening to address the muscle weaknesses that drive most running injuries
- Running gait assessment: Video analysis of your running technique to identify modifiable risk factors (overstriding, hip drop, cross-over gait)
- Return to full training: A structured, progressive return to full training volume and intensity with clear milestones
Injury Prevention — The Essentials
- Increase weekly mileage by no more than 10% per week
- Include two strength training sessions per week targeting hip abductors, glutes, calves, and single-leg stability
- Never increase mileage AND intensity in the same week
- Replace running shoes every 500–800 km
- Listen to your body — pain that persists for more than a week warrants assessment
Frequently Asked Questions
The 10% rule — is it still the best guide for increasing running?
The 10% rule (don't increase weekly mileage by more than 10%) is a useful rough guide, but not a strict law. More important is listening to your body — muscle soreness that settles within 24–48 hours is normal adaptation; pain that doesn't settle, gets worse during a run, or causes you to alter your gait is a signal to pull back.
Should I stretch before or after running?
Dynamic stretching (leg swings, hip circles, knee drives) before running prepares the muscles for activity. Static stretching (holding stretches) is better suited after running. Foam rolling before and after can help. A proper warm-up is more injury-preventive than static stretching alone.
What shoes are best for preventing running injuries?
There is no universally "best" running shoe. The best shoe is one that is comfortable, fits well, and suits your foot type and running style. Running in a shoe that feels comfortable in the shop is a better guide than brand, drop height, or pronation control features. Replace running shoes every 500–800 km.
Is it better to run on grass or concrete?
Softer surfaces (grass, trail, treadmill) reduce peak impact forces but may increase ankle instability risk. Concrete is harder but more consistent. Most recreational runners do well on any surface — what matters more is avoiding sudden surface changes (e.g. going from grass to concrete for all your runs in one week).
Ashley Haleel
Physiotherapist & Owner — Better Physiotherapy Bundoora