Running Injury Prevention

Expert tips from Star Podiatrist Dr Sam Steel.

Running is one of the most popular and easily accessible forms of exercise. It offers numerous physical and mental health benefits from improvements in cardiovascular fitness to stress relief. Despite its many benefits, the impact nature of running can lead those who run to be susceptible to a number of injuries. Injuries in runners can come about due to a variety of different reasons including poor technique, inadequate footwear, overtraining or not preparing for activity properly. Running Injury Prevention is key to runners of all levels for long term enjoyment of their sport.

Typical Running Injuries to try to prevent!

– Plantar Fasciitis

– Achilles Tendinopathy

– Patellofemoral Pain Syndrome (Runners Knee)

– Medial Tibial Stress Syndrome (Shin Splints)

– Iliotibial Band Syndrome

The good news is that running injury prevention is possible! Here are some tips that I hope will help you to remain injury free on your running journey.

Dr Sam Steel (Podiatrist) providing shockwave therapy for plantar fasciitis.

Top Tips for Running Injury Prevention.

1. Proper Warm Up Before Activity

There is a weight of evidence to show that warming up before activity results in a decreased risk of injury (Fradkin, et al). Dynamic exercises including leg swings, star jumps and lunges are great to do before you go on a run. Dynamic exercises that mimic the movements of your sport is shown to help in running injury prevention by preparing the body physically and mentally for the activity. It does this via enhancing muscle flexibility, joint mobility and neuromuscular activation (Sople). Stretching should be done after a run, this is where you muscles are warm after activity so stretching at this point in time is able to improve range of motion and aid recovery.

2. Adequate Footwear

Running shoes are so important in running injury prevention. Finding the right type of shoe will depend on your style of running, running history and your foot type. For those with flatter feet or newer to running I suggest stability running shoes. If you are a more experienced runner, have a neutral or high arched foot, I would suggest a neutral running shoe. For more information on what running shoes I recommend and why, have a read of my recommendations for the best running shoes in 2025.

3. Strength Training

Strength training as a whole is great for your health. For running, strength training aids running efficiency and lowers the risk of running related injuries. Increased strength reduces the impact of running on joints and lead to runners running with a better technique. an also help with better performance and increased speed. Apart from the benefits in running injury prevention, strength can also help with better performance and increased speed. At Star Physio, our expert physios and podiatrists offer tailor-made strength and conditioning. You can read more about it here!

Strength training at Star Physio.

4. Running Technique

Poor running technique increases the risk of running injuries. Common issues seen during our running assessments are over striding, low cadence and excessive crossing of feet. The Star Physio running analysis with our expert physiotherapists and podiatrists can identify and teach you how to correct these issues for running injury prevention. Our experts can also review and provide advice on the best running shoes for you! Read more about our running analysis here.

Running analysis with foot pressure assessment at Star Physio

5. Clear previous injuries and niggles for running injury prevention.

Sometimes altered running technique persists long after an injury seems to have recovered. This can lead to altered load on muscles and joints. Sometimes the altered loads are subtle and are only picked up with expert analysis. Our Gebiomized Foot Pressure Analysis Technology gives detailed information about loading through the foot and ground contact and flight times. Once identified, our team can provide the correct program which may consist of strength work and running drills to correct the issue. For the best chance of preventing running injuries, you should have our comprehensive running analysis with one of our experts. Book your running analysis here.

6. Gradually Increase Activity

For those who aren’t runners, it is risky to go straight into running long distances! It takes time to prepare our bodies and build up our cardiovascular fitness before we embark on long runs. If you are new to running, make sure you ease into it to prevent running injury.

A large proportion of overuse injuries when running come from increasing running distance too quickly. This is because the body’s bones, tendons and ligaments are yet to be conditioned to the amount of load the body is undertaking and the impact nature of running.

Research has shown to best minimise the risk of injury, increase running loads at 10-15% per week. This allows the body enough time to condition itself. Combining this with rest days and varying types of runs (eg long runs, tempo runs, intervals etc) is a great way to help condition your body to running, and limit the risk of running injuries.

7. Nutrition

Fuel your body with the right ingredients, focussing on consuming a balanced diet of proteins, carbohydrates and fats. During runs remember to stay hydrated, especially during hot and humid days.

Maintaining a good diet can not only help with recovery but injury prevention as well. Consuming the right fuels will also help you to perform your best as well.

Star Physio have experts in clinical nutrition and dietetics who can help you to fuel for performance and injury prevention! Read more about them here, or book an appointment now!

8. Recovery

Rest days and adequate sleep are an important part of a running journey! Enabling your body time to recover and adapt in between runs is crucial in the prevention of injuries. The evidence about the importance of good sleep for injury prevention is overwhelming. Under 8 hours sleep per night and your injury risk goes up significantly!

9. Listening To Your Body

It is normal to feel discomfort or stiffness at the beginning or after runs, especially as you start your running journey. As you begin to progress as a runner, if you notice pain throughout your run, pain that persists after your run or pain that is inhibiting your every day life, seek professional help.

An accurate diagnosis will allow you to understand whether it is safe to continue running, or if you need to modify your running program with some cross training and rehabilitation.

Preparation is key for injury prevention in running and allowing yourself to perform at your very best. By following some of these tips such as remembering to warm up, wearing the best shoes for you and incorporating other forms of training whilst listening to your body gives you a greater chance of lowering your risk of injury.

Summary of running injury prevention.

Unfortunately, injuries do still happen. The key to management is an accurate, early diagnosis from an expert. If you would like advice on the best shoes for your running, running analysis or have any niggles or biomechanical concerns, book an appointment with Dr Sam Steel (Pod) or one of our other experts here!

References

1. Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomised controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20. doi: 10.1016/j.jsams.2006.03.026. Epub 2006 May 6. PMID: 16679062.

2. Sople D, Wilcox III RB. Dynamic warm-ups play pivotal role in athletic performance and injury prevention. Arthroscopy, Sports Medicine, and Rehabilitation. 2024 Oct 10:101023.

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