Common Running Injuries and How to Prevent Them
Running is great for staying fit and supporting good causes, but it’s not risk-free. Whether you’re training for a marathon or just running to clear your head, you need to know the common running injuries and how to prevent them.
Common Running Injuries
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What is it:
A dull ache around or behind the kneecap, often worse when running downhill, squatting or sitting for long periods.
Causes:
- Overuse
- Weak thigh muscles
- Poor running form
- Flat feet or collapsed arches
Prevention tips:
- Strengthen quads and hips
- Include mobility and stretching in your routine
- Wear supportive running shoes
- Don’t increase mileage too quickly
2. Shin Splints (Medial Tibial Stress Syndrome)
What is it:
Pain or tenderness along the front or inner part of the shin.
Causes:
- Increasing training volume too quickly
- Running on hard surfaces
- Inadequate footwear
- Poor biomechanics
Prevention tips:
- Build mileage up gradually
- Cross train to reduce repetitive impact
- Run on softer surfaces when you can
- Wear cushioned, supportive shoes
3. Achilles Tendinitis
What is it:
Inflammation of the Achilles tendon which connects your calf muscles to your heel.
Causes:
- Tight calves
- Sudden increase in hill running or speedwork
- Poor footwear
- Lack of rest
Prevention tips:
- Stretch calves daily
- Warm up properly before runs
- Don’t change intensity suddenly
- Replace worn out shoes
4. Plantar Fasciitis
What is it:
Heel pain caused by inflammation of the thick band of tissue along the bottom of the foot.
Causes:
- Flat feet or high arches
- Overuse
- Poor footwear
- Tight calves or Achilles tendon
Prevention tips:
- Stretch calves and feet regularly
- Use supportive insoles or orthotics if needed* Don’t go barefoot on hard surfaces
- Roll your foot over a massage ball or frozen bottle
5. IT Band Syndrome (Iliotibial Band Syndrome)
What is it:
Pain on the outside of the knee caused by friction of the IT band against the thigh bone.
Causes:
- Weak glutes and hips
- Overtraining
- Downhill running
- Poor biomechanics
Prevention tips:
- Strengthen hips and glutes
- Foam roll your IT band and surrounding muscles
- Vary your running routes and surfaces
- Improve running form
6. Stress Fractures
What is it:
Tiny cracks in bones, often in the shin or foot, caused by repetitive stress.
Causes:
- Overtraining
- Poor nutrition or low bone density
- Inadequate rest
- Improper footwear
Prevention tips:
- Follow a structured training plan with rest days
- Eat a balanced diet with plenty of calcium and vitamin D
- Don’t run through pain
- Listen to your body and take time off when needed
General Injury Prevention Tips
- Warm up properly before every run with dynamic stretches
- Cool down and stretch after running to improve flexibility
- Strength train at least twice a week to support joints and maintain muscle balance
- Use proper footwear and replace shoes every 300–500 miles
- Increase training volume gradually—no more than 10% per week
- Stay hydrated and eat well to fuel your body and support recovery
Run Strong for a Cause
At Humanity Direct, we know that running isn’t just about fitness, it’s about purpose. By looking after your body, you’re not just staying injury-free you’re making sure you can go the distance for children who need life-changing surgery.
Find your next fundraising race with us here and make every mile matter.
Injuries can happen to even the most experienced runners, but with a little knowledge and prevention, many can be avoided. Understanding the common running injuries and taking steps to prevent them can help you run longer, stronger and pain-free.