Introduction
Running Tips from a physio will keep you running pain-free! Injuries can derail even the most dedicated runner, but the good news is—most are preventable. In this blog, we’ll uncover 10 smart, physiotherapist-approved tips to reduce your risk of injury. Plus, we’ll share a real-life success story from a recent patient. Ready to run smarter? Let’s dive in.

Why Running Injuries Happen

Running might seem like a simple, natural activity—but that doesn’t mean it’s risk-free. Each stride puts repetitive stress through your joints, muscles, tendons, and bones. Over time, poor technique, training errors, or even the wrong shoes can lead to common injuries like:

Most running injuries come down to overload—too much, too soon. Others stem from weakness, poor flexibility, or biomechanics. That’s where a bit of prevention goes a long way.

To learn more about shin splints, read our previous blog HERE.

1. Progress Gradually – Avoid the “Too Much, Too Soon” Trap

Ramp up your running volume slowly. A good rule of thumb? Don’t increase your total weekly mileage by more than 10%.
Sudden spikes in distance, pace, or intensity stress tissues faster than they can adapt. Gradual build-up gives your body time to get stronger and more resilient.

Tip: Keep a running log or use apps like Strava or Garmin to track distance and intensity.

2. Warm Up Properly – Every. Single. Time.

A dynamic warm-up is non-negotiable. Cold muscles are more prone to tearing or cramping.
Spend 5–10 minutes before each run doing light cardio and dynamic stretches like:

This prepares your muscles, improves joint range of motion, and boosts blood flow.

3. Strength Training – Your Secret Weapon

Stronger runners are more injury-proof. Strength training improves muscle control, joint stability, and power output—all of which can reduce impact forces.
Focus on key areas:

Aim for 2 strength sessions per week. Don’t worry—you won’t “bulk up”, but you will become a better runner.

4. Invest in the Right Shoes – Not Just the Trendiest Ones

Footwear matters. The wrong shoe can throw off your alignment and increase injury risk.
Visit a running-specific store or speak with your physio to get fitted based on your foot shape, running style, and typical terrain.

Bonus tip: Replace your runners every 500–800 km depending on wear and tear.

5. Don’t Ignore Niggles – They’re Whispering for a Reason

A small ache today could become a major injury tomorrow. Pain is your body’s way of telling you something’s not quite right.
If a sore knee, tight calf, or plantar pain lingers beyond 48–72 hours, it’s time to get checked. Early intervention prevents long breaks from running.

6. Improve Running Form – Small Tweaks, Big Gains

Poor biomechanics are a common root cause of injury. Common issues include:

A physiotherapist can assess your running technique and give personalised tips. Improving your form reduces impact stress and boosts efficiency.

7. Stretch and Mobilise – Especially After Runs

Muscles shorten and tighten after repetitive activity. Stretching post-run helps with flexibility and recovery.
Target your:

Don’t rush it—hold each stretch for 20–30 seconds. Foam rolling can also reduce muscle tightness and soreness.

8. Listen to Your Body – Not Just Your Watch

Some days, your body says “not today”. And that’s okay. Fatigue, stress, or poor sleep can all affect your injury risk.
If you’re feeling unusually tired or sore, swap a hard session for a walk, yoga, or a rest day. Running through exhaustion is a fast track to injury.

9. Cross-Train – Mix It Up

Running is repetitive. Cross-training builds complementary strength and gives your joints a break.
Try:

It keeps you fit while reducing the cumulative load on your legs.

10. See a Physio – Prevention Is Better Than Rehab

Physiotherapists are movement experts. We can:

Regular check-ins can keep you running longer, faster, and pain-free.

Patient Case Study: Meet Michael

Michael, a 38-year-old recreational runner from Forestville, came to our clinic with ongoing left Achilles pain that flared up during longer runs.
He had signed up for a half marathon but had to stop training altogether after pushing through the pain for weeks.

After an assessment, we found the key issue was tight calves, poor ankle mobility, and glute weakness leading to overload on his Achilles.

Treatment Plan:

Michael not only returned to pain-free running—he completed his half marathon two months later. He now strength trains once a week in our clinic gym and hasn’t had an Achilles flare-up since.

Final Thoughts

Running injuries are common, but they’re not inevitable. A mix of smart training habits, strength work, and occasional physiotherapy check-ins can keep you running strong for years to come. Whether you’re training for a fun run or just want to stay active, don’t wait for pain to slow you down.

Think something’s not quite right? Don’t wait.
Give us a call today on 9806 3077, or book online—just CLICK HERE.

References

  1. Running shoes and injury prevention – Australian Podiatry Association
  2. How much should I increase my weekly running mileage? – Runners World
  3. Strength training for runners – Physiopedia