Running is one of the simplest ways to keep fit. It’s free, you can do it almost anywhere, and it’s great for your cardiovascular health. But as a physiotherapist, I see many runners who come to me with injuries that could have been prevented with the right guidance. Over the years, I’ve noticed a handful of common mistakes that often lead to pain or longer recovery times. In this post, I want to share what I see most frequently, and what I do to help runners stay healthy and keep moving.
1. Ignoring Gradual Progression
One of the most common mistakes I notice is runners increasing their mileage or intensity too quickly. Many are excited to improve their times or push themselves further, but the body needs time to adapt. Overloading muscles, tendons, and joints can quickly lead to injuries like shin splints, knee pain, or plantar fasciitis.
How I fix it:
I work with runners to set realistic goals and gradually increase training loads. I encourage keeping a training log, monitoring mileage, pace, and any niggles. If pain starts to appear, we adjust the programme rather than pushing through it.
2. Poor Running Technique
Another frequent issue is technique. Some runners overstride, land heavily on their heels, or have excessive inward rolling of the feet. These small biomechanical faults can create repetitive strain on knees, hips, or lower back over time.
How I fix it:
During sessions, I assess gait and movement patterns. Often, simple adjustments, like a slightly shorter stride, more midfoot landing, or improved posture, can reduce strain. I also provide strengthening exercises to support good mechanics and maintain proper alignment.
3. Neglecting Strength and Mobility Work
Many runners focus solely on running, neglecting other forms of exercise. This can lead to muscle imbalances, weakness, and reduced joint mobility, all of which increase the risk of injury.
How I fix it:
I always encourage runners to include strength training and mobility work. Key exercises include:
- Glute and hip strengthening to support the pelvis and knees
- Calf and ankle exercises to improve push-off and reduce Achilles strain
- Core stability work to maintain upright posture and reduce lower back load
- Hip and thoracic mobility drills to enhance range of motion
These exercises help the body cope with the repetitive forces of running and prevent common injuries.
4. Inadequate Warm-Up and Cool-Down
Skipping a proper warm-up or cool-down is another mistake I see regularly. Runners sometimes head straight out of the door or finish their run and immediately sit down. This approach can leave muscles tight, reduce flexibility, and contribute to soreness or injury.
How I fix it:
I teach a simple warm-up routine that gets blood flowing and muscles ready for running, including dynamic stretches like leg swings, hip circles, and light jogging. After running, I recommend gentle static stretches for the calves, hamstrings, quads, and glutes, alongside foam rolling where needed.
5. Ignoring Pain or “Niggling” Injuries
Many runners tell me they push through pain, hoping it will go away. While minor aches can sometimes resolve on their own, persistent pain often signals an underlying problem that requires attention. Ignoring it can turn a small niggle into a more serious injury.
How I fix it:
I always encourage runners to come in early. Early assessment allows me to identify the cause of pain, provide treatment, and prescribe exercises or adjustments to prevent it from worsening. Simple interventions can make a huge difference to recovery time.
My Approach to Helping Runners
In my clinic, I take a holistic approach. I don’t just treat the injury; I look at the runner as a whole. This includes assessing:
- Running technique and biomechanics
- Strength, mobility, and flexibility
- Training schedules and recovery routines
- Footwear and running surfaces
By combining manual physiotherapy techniques with exercise prescription and education, I help runners get back on track safely and prevent future injuries.
Running should be enjoyable, not a source of pain. Many injuries are preventable with the right guidance and a proactive approach. By addressing technique, strengthening muscles, and respecting gradual progression, runners can stay healthy, improve performance, and enjoy every step.
If you’re experiencing pain, or if you want advice on your running form and training programme, feel free to get in touch. I see runners of all levels at The Woodford Physio, and I’m always happy to help you run stronger, safer, and more confidently.