Injury Prevention

  • Fitness

    How to Prevent & Recover from These Common Running Injuries (So You Can Keep Smashing Your Goals!)

    running injuries

    Let’s be real—running is amazing, but it is high impact and can be brutal on your body if you’re not careful. One minute, you’re feeling like an absolute legend, flying down the pavement, and the next… BAM. A dodgy knee, aching shins, or feet that feel like they’ve been personally victimised by your trainers. I’ve been there. I made all the classic mistakes—ran too much, too soon, ignored warm-ups, and thought I was invincible. Spoiler: I was not. But after a few hard-earned running injuries, I figured out how to keep myself running strong without wrecking my body.

    And now, I’m here to help you avoid the same painful mistakes.

    So, whether you’re just starting or you’ve been at this for a while, here’s how to prevent and recover from the most common running injuries, so you can keep smashing your goals without hobbling to the finish line.

    Table of Contents

    1. Shin Splints – The ‘Why Do My Legs Hate Me?’ Injury

    You know that burning pain along your shins that makes every step feel like punishment? That’s shin splints, and they love to ruin a good run.

    Why It Happens:

    • Running too much, too soon (yes, I’m looking at you, “I’ll just add another 3K” runners).
    • Poor running form—landing too hard on your heels.
    • Worn-out or unsupportive running shoes.

    How to Prevent It:

    • Ease into your training—follow the 10% rule (don’t increase mileage by more than 10% per week).
    • Strengthen your calves and ankles—stronger muscles = less impact on your shins.
    • Get proper running shoes that support your foot type. Not sure what shoes to get? Check out The Best Running Shoes for Beginners and find a pair that won’t wreck your feet.

    How to Recover:

    • Rest—yes, I know, but running through shin splints will only make them worse.
    • Ice your shins for 15-20 minutes after runs to reduce inflammation.
    • Stretch and strengthen your calves and lower legs to stop them from coming back.

    2. Runner’s Knee – The Ultimate Buzzkill

    If your knee starts feeling like it’s been personally offended by your running routine, congratulations, you’ve got runner’s knee.

    Why It Happens:

    • Weak quads and glutes, meaning your knees take all the impact.
    • Overuse—running long distances without enough recovery.
    • Poor running form or worn-out shoes.

    How to Prevent It:

    • Strength train—squats, lunges, and glute bridges will make a huge difference.
    • Avoid over-striding—shorter, quicker steps are easier on your knees.
    • Get shoes with proper cushioning to absorb impact.

    How to Recover:

    • Rest or switch to low-impact cross-training (cycling, swimming) for a bit.
    • Foam roll your quads and IT band—tight muscles pull on the knee.
    • Strengthen your hips and glutes—they stabilise your knees and keep them happy.

    3. Achilles Tendinitis – The ‘Why Do My Ankles Feel Like They’re on Fire?’ Injury

    That nagging pain in the back of your heel? That’s your Achilles tendon screaming at you to slow down.

    Why It Happens:

    • Suddenly increasing speed or distance (again, guilty).
    • Tight calves and ankles putting extra strain on the tendon.
    • Running in shoes that don’t support your heel properly.

    How to Prevent It:

    • Stretch your calves and ankles before and after runs.
    • Gradually increase intensity—don’t go from jogging to sprinting overnight.
    • Wear properly cushioned shoes to absorb shock.

    How to Recover:

    • Rest and avoid running until the pain settles.
    • Ice the area to reduce swelling and inflammation.
    • Do heel drop exercises to strengthen the Achilles and prevent future running injuries.

    Want to boost your endurance safely? Read How to Build Stamina & Endurance as a Runner and start making real progress.

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    running injuries

    4. Plantar Fasciitis – The Foot Pain That Won’t Quit

    This one’s a real pain—literally. Plantar fasciitis is that stabbing pain in the bottom of your foot that makes every step feel like torture.

    Why It Happens:

    • Running in worn-out shoes that offer zero support.
    • Tight calves and Achilles pulling on the foot.
    • Overuse—too much running on hard surfaces without proper recovery.

    How to Prevent It:

    • Invest in running shoes with good arch support.
    • Stretch your calves and feet regularly.
    • Use a foam roller or massage ball to loosen up tight foot muscles.

    How to Recover:

    • Roll a frozen water bottle under your foot to reduce inflammation.
    • Stretch your calves and plantar fascia daily.
    • Avoid running until the pain fully subsides—otherwise, it just keeps coming back.

    5. IT Band Syndrome – The Side-of-the-Knee Nightmare

    Ever felt a sharp pain on the outside of your knee that gets worse as you run? That’s IT band syndrome, and it’s not fun.

    Why It Happens:

    • Weak hip and glute muscles.
    • Running on slanted surfaces (like the side of a road).
    • Overuse—running too far, too soon without cross-training.

    How to Prevent It:

    • Strength train—focus on hips, glutes, and core stability.
    • Avoid running exclusively on one side of the road—uneven surfaces aggravate it.
    • Increase mileage gradually—don’t go from 5K to 15K overnight.

    How to Recover:

    • Foam roll the IT band and outer thigh to release tightness.
    • Do hip-strengthening exercises to stabilise your knee.
    • Take a break from running until the pain fully goes away.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Run Smarter, Not Injured

    Running injuries aren’t just frustrating—they can knock you off your progress and make you want to quit altogether. But here’s the good news: most injuries are preventable if you train smart, listen to your body, and give it the recovery it needs.

    • Ease into your running routine—build strength first, then add miles.
    • Invest in proper running shoes—your feet (and knees) will thank you.
    • Cross-train—stronger muscles = fewer injuries.
    • Rest when needed—pushing through pain never ends well.

    Want to avoid these mistakes from the get-go? Check out my post on Common Running Mistakes Beginners Make (And How to Fix Them!) and start running stronger, smarter, and injury-free.

    Now, lace up and hit the pavement—just make sure you’re running the right way this time!

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    RUNNING INJURIES
  • Fitness

    6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)

    running mistakes

    So, you’ve decided to start running—amazing choice! Deciding to take up running on my weight loss journey was one of the best things I ever did. It didn’t just help me shift weight—it completely changed how I felt about fitness.

    My stamina improved, my energy levels skyrocketed, and for the first time, I actually found a sport I enjoyed. Running became more than just a workout; it became my stress-reliever, my confidence booster, and a way to prove to myself that I could do hard things.

    But let’s be real—it wasn’t all smooth sailing. I made mistakes. Plenty of them. I ignored good advice, pushed too hard, and, yep, picked up a few injuries along the way.

    Turns out, there’s a right way and a very wrong way to start running, and if you’re making some of the classic beginner running mistakes, you’re probably setting yourself up for frustration, pain, and a one-way ticket to giving up.

    But don’t worry—I’ve got your back. Here’s how to avoid the biggest running mistakes so you can actually enjoy it (or at least survive it).

    Table of Contents

    Mistake #1: Starting Too Fast, Too Soon

    Ah yes, the classic “I’ll just sprint this first kilometre and see what happens.” Spoiler: what happens is you crash and burn within minutes.

    Why it’s a problem: Going out too hard means you’ll be exhausted in no time, and worse—you could end up with shin splints, muscle strains, or the kind of knee pain that makes stairs your mortal enemy.

    How to fix it:

    • Pace yourself—start slow and steady. If you feel like you’re going too slow, you’re probably doing it right.
    • Use the talk test—if you can’t hold a conversation while running, you’re going too fast.
    • Follow a structured running plan that gradually builds endurance instead of shocking your body into quitting.

    Mistake #2: Ignoring Warm-Ups (AKA How to Get Injured in Record Time)

    Would you attempt a deadlift without warming up? No. Would you roll out of bed and immediately try to do the splits? Absolutely not. So why do so many beginner runners skip a proper warm-up?

    Why it’s a problem: Going from zero to full-speed puts a ton of stress on your muscles and joints, making you more likely to pull something, tear something, or just feel like absolute rubbish after two minutes.

    How to fix it:

    • Start with dynamic stretches—leg swings, high knees, and glute bridges work wonders.
    • Walk briskly for 5-10 minutes before running to wake up your muscles.
    • Throw in some light jogging before you go full send.

    Trust me, warm-ups are your secret weapon against injury. Skip them, and you’ll be regretting it after your first painful sprint.

    Mistake #3: Wearing the Wrong Running Shoes

    Listen, I get it. Maybe you’ve got a trusty old pair of trainers lurking in your wardrobe that you think will do the job. Maybe they’re even your favourite pair. But if they’re not proper running shoes, you’re asking for trouble.

    Why it’s a problem: The wrong shoes can lead to blisters, foot pain, knee problems, and even long-term injuries that will have you side-lined before you even get started.

    How to fix it:

    • Get fitted for proper running shoes—your feet deserve better than ancient gym trainers.
    • Pick shoes that suit your foot type (flat feet, high arches, overpronation—you get the idea).
    • Replace your running shoes every 300-500 miles (yes, they have an expiration date).

    Want the best picks for beginners? Check out my guide on The Best Running Shoes for Beginners to get sorted.

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    RUNNING MISTAKES

    Mistake #4: Skipping Strength Training (Yes, It Matters!)

    A lot of runners think they just need to run to get better at running. Wrong. If you’re not strength training, you’re setting yourself up for weak legs, poor endurance, and—yep—injuries.

    Why it’s a problem: Running works some muscles, but ignoring strength training means weaker stabiliser muscles, which means your joints take a beating.

    How to fix it:

    • Do leg-focused strength training at least twice a week (squats, lunges, deadlifts—your knees will thank you).
    • Add core work—strong abs help with running posture and endurance.
    • Try cross-training (cycling, yoga, rowing) to build overall strength and prevent imbalances.

    The stronger your body, the less likely you are to get injured. Simple as that.

    Mistake #5: Not Fuelling Properly (No, a Banana Isn’t Always Enough)

    Food = fuel. If you’re running on empty, your body will let you know in the most unpleasant ways. Think dizziness, exhaustion, and the energy levels of a sloth.

    Why it’s a problem: Running burns a ton of energy, and if you’re not eating enough or eating the wrong things, you’ll feel sluggish and struggle to recover.

    How to fix it:

    • Before a run: Eat something light and carb-focused (banana with peanut butter, toast with honey, small oatmeal).
    • After a run: Replenish with protein + carbs (chicken and rice, smoothie, protein shake).
    • Hydration matters—dehydration = cramps, fatigue, and a bad time all around.

    Fuel right, and you’ll feel stronger and recover faster.

    Mistake #6: Doing Too Much, Too Soon (AKA The Fastest Way to Get Injured)

    One of the worst things you can do as a beginner is trying to run too far, too often, too quickly. If you think adding miles overnight will make you a better runner, think again—it’ll just get you injured.

    Why it’s a problem: Overloading your body too soon can lead to shin splints, stress fractures, knee pain, and burnout.

    How to fix it:

    • Follow the 10% rule—don’t increase your weekly mileage by more than 10% per week.
    • Include rest days to let your muscles recover.
    • Listen to your body—some soreness is normal, but sharp pain is a red flag.

    If you want long-term success, play the long game—rushing only leads to setbacks.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Learn From These Running Mistakes & Run Smarter

    Running doesn’t have to be painful, frustrating, or short-lived. Avoid these common beginner running mistakes, and you’ll be on your way to stronger, faster, and more enjoyable runs—without the injury drama.

    • Pace yourself—slow and steady wins the race
    • Warm up properly or pay the price
    • Invest in decent running shoes
    • Strength training is your best friend
    • Eat well and hydrate like a pro
    • Increase mileage gradually—no need to be a hero

    Want to build a proper running routine that actually works? Check out How to Build a Running Routine That Sticks and start running smarter, not harder.

    Now go on—lace up, fix your running mistakes, and enjoy the run. You’ve got this.

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    RUNNING MISTAKES