A Guide To Preventing Running Injuries This Season
- Aaron Thomas
- Apr 10
- 3 min read
Whether you're training for your first 5K or building toward a marathon, running is one of the most effective ways to improve fitness.
But it also comes with risk. Studies suggest that 30–50% of runners experience an injury each year.
The Good News?
Most running injuries are preventable with the right approach. At Pro Perform Physio, we help runners stay consistent, pain-free, and performing at their best.
Most Common Running Injuries:
Patellofemoral Pain
Achilles Tendinopathy
Medial Tibial Stress Syndrome (Shin Splints)
Plantar Fasciitis
ITB Syndrome
Most running injuries are from overuse, not trauma, so it is possible to reduce or prevent them.
Reducing Injury This Season:
Here’s how you can reduce your injury risk this season:
Respect Load:
The strongest predictor of injury is a rapid increase in training load. Your muscles, tendons, bones and ligaments are very good at adapting to stress, but they need time to build up tolerance. If you increase mileage, intensity or change terrain too quickly, the capacity of your tissues is exceeded.
Guidelines:
Increase weekly mileage gradually - avoid sudden spikes
Introduce hills gradually
Adjust training when sleeping poorly or feeling increased stress
Allow for rest days - these are important
Consistency beats intensity
Add Strength Training Sessions:
Running alone isn’t enough. Strength training can significantly reduce injury risk, especially in overuse injuries.
Stronger muscles help to improve:
Load absorption
Running economy
Tendon resilience
Fatigue resistance
Key areas to focus on:
Quads
Glutes
Calves
Hamstrings
Core
Adding 2 weekly strength sessions to your training can dramatically reduce your risk of injury!
Don’t Ignore Early Warning Signs:
Most running injuries don’t appear overnight. They whisper before they scream.
What to look out for:
Pain that worsens during a run
Morning stiffness
Pain lasting more than 24 hours post-training
Gradually increasing discomfort or pain over weeks
Pain is not always a sign to stop training completely, but may be a sign to modify your load. Getting early advice from a physiotherapist can prevent a minor issue from becoming a 3-month layoff.
Don’t Sleep On Sleep:
Sleep and recovery is more important than you think. Reduced sleep can actually lead to an increased risk of injury.
Sleeps helps with:
Tissue repair
Hormonal balance
Recovery from load
Neuromuscular control
Aim for 7-9 hours of sleep per night during training periods.
Have A Training Plan:
Not every week should be your hardest week. Most injuries occur within the final 8 weeks before race-day.
Structure your training:
Develop a base - build your volume gradually)
Strength & speed emphasis
Race-specific training
De-load weeks
A well developed plan will prevent a late-stage spike.
The Biggest Risk Factor:
A past injury is the strongest predictor of future injury. If you’ve previously had shin splints, Achilles pain, knee pain or hip pain, you need a proactive strategy to prevent reinjury.
This will include:
Targeted strength work
Controlled load progression
Regular monitoring
Weekly Injury Prevention Checklist:
Increase mileage gradually
Perform 2x strength sessions
Monitor pain response
Prioritise sleep and recovery
Plan de-load weeks
Seek early advice if symptoms persist
How We Can Help:
Our physiotherapists can develop a performance-based plan to keep you consistent through the season.
This will include an analysis of:
Running load
Strength deficits
Biomechanics
Recovery patterns
Training structures
Local Physiotherapy In Woodvale:
If you live in Woodvale, Kingsley or the surrounding suburbs and are ready to start your running journey, our physiotherapists can help you get there - from your very first step all the way to the finish line, cheering you on as you achieve your goals!
Take That First Step Now:
Book an appointment at Pro Perform Physiotherapy in Woodvale for expert assessment and treatment. Call us on (08) 9309 3166 or book an appointment online today.
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