The Most Common Running Injuries and How to Avoid Them

Even the most experienced runners can be halted by a running injury. If you find yourself in pain, check out the tips below to prevent, treat, and recover from the most common running injuries. This blog explains how you can reduce your risk of injury and optimise your performance, whether you’re training for a 5k or a marathon.

A niggle is a mild but noticeable discomfort that often appears around a joint or within your muscles. It’s the kind of sensation that might make you wince or slow your pace, but not necessarily stop running altogether. Here’s what to look out for:

Sensation of tightness or pulling in a muscle or joint
Discomfort that makes you aware of every step
Not severe enough to force you to stop, but persistent enough to notice

While running through a niggle is usually manageable, getting it checked out early is often the best way to prevent it from developing into a more serious injury. To help keep niggles at bay:

Regularly stretch and use a foam roller
Incorporate strength exercises into your routine
Pay attention to any changes or escalation in discomfort

Feeling unwell or unusually tired can signal that your body is struggling with the demands of your training. These early signs shouldn’t be ignored, as continuing to train when fatigued or ill can:

Lead to a loss of running form
Aggravate existing niggles or minor injuries
Increase your risk of developing more significant injuries

To manage illness and fatigue:

Keep a training diary to monitor your energy levels and overall health
Mark off your training plan to control your mileage and recovery days
Listen to your body and allow adequate rest when needed

Recognising and responding to these early warning signs is key to avoiding more serious running injuries and maintaining consistent progress in your training.

Plantar fasciitis (heel pain)
Calf pain
Shin splints
Achilles Tendinopathy
Running blisters
Ankle pain/ ankle strain
Hip pain
Knee pain
IT Band Syndrome

A quick response to a running injury can make for a speedy recovery so if you start to feel pain stop running and if you can walk. If the pain goes away, you may be able to continue running but it’s best not to risk it.

Once home, start RICE immediately:

Rest - Even if it means taking a few days or weeks or running it’s important to rest until you can run pain free. Don’t overstress your injury.
Ice - Apply ice to your injury to reduce any swelling.
Compression - Compressing the injury with a tubigrip or similar will help reduce swelling, supporting your injury to speed up recovery.
Elevation - Raising your injury to rest higher than your heart will limit blood build-up, reducing stiffness and pain in the muscles or joints.

Most injuries are minor and heal fast, especially when you’re new to running. If the pain persists, seek medical attention before continuing your training.

Prevention is always better than a cure; follow these steps below to help reduce your risk of injury and keep you on top of your game:

Wearing poorly fitting trainers is one of the most common causes of running injuries, especially among beginners. Shoes that are too tight, too loose, or simply not suited to your running style can lead to blisters, foot pain, and even more serious injuries over time.

Make sure you’re wearing the correct running shoes for your running style by getting your video gait analysis at any of our Runners Need stores. Our expert fitters use video technology to analyse how your feet respond to every step to assess how much you pronate and where your foot strikes the ground to recommend the best shoe for you.

Insoles are often seen as a remedy for running injuries, but they also play a crucial role in injury prevention. At Runners Need, a wide range of insoles is available to complement any footwear, regardless of the model.

Benefits of Using Insoles

Enhance comfort and foot function inside the shoe
Protect joints and soft tissues from excess stress
Promote better running form and efficiency
Allow for longer, more comfortable training sessions

In summary, insoles are not just a solution for existing injuries - they are a proactive tool for keeping runners healthy and comfortable, helping to minimise injury risk and improve performance.

A sensible training plan is one of the most effective ways to prevent running injuries. Increasing your mileage too quickly can overload muscles and tissues that may not be ready for the extra stress, often leading to strains, sprains, or overuse injuries.

Key Tips for Safe Training Progression:

Follow the 10% Rule: Avoid increasing your weekly mileage by more than 10%. This gradual approach gives your body time to adapt and recover.
Listen to Your Body: Pay close attention to how you feel during and after runs. Accumulated stress can sneak up on you, so it’s important to monitor both physical and mental fatigue.
Adjust When Needed:
- If you’re feeling strong and energetic, it’s okay to challenge yourself with a tougher session.
- If you’re feeling tired, sore, or unwell, opt for a lighter workout or take a rest day.
Track Your Progress: Keep a training diary or use a running app to monitor your mileage, intensity, and recovery. This helps you spot patterns and prevent overtraining.

By planning your training thoughtfully and listening to your body’s signals, you’ll reduce your risk of injury and enjoy more consistent progress in your running journey.

Proper post-run recovery is essential for reducing your risk of injury and ensuring your body is ready for your next workout. Taking a few simple steps after each run can help your muscles recover, replenish lost nutrients, and keep you feeling your best.

Key Elements of Effective Post-Run Recovery:

Foam Rolling & Stretching:
- Focus on major muscle groups such as your quads, glutes, hamstrings, and calves.
- Foam rolling helps to relax tight muscles and relieve tension.
- Stretching increases flexibility and promotes blood flow, both of which reduce the risk of injury.
Rehydrate Promptly:
- Aim to start rehydrating within the first 10–15 minutes after your run.
- Replace lost fluids even if you don’t feel particularly hot or sweaty, as dehydration can still occur.
Nutrition for Recovery:
- Once you’ve begun rehydrating, move on to your post-run stretching routine and have a healthy snack.
- Choose a snack that combines carbohydrates and protein to refuel your muscles and kickstart the repair process.
- Eating the right nutrients immediately after your run ensures a faster, more effective recovery.

Implement strength training into your running routine. Not only will it improve tissue and muscle tolerance but working these muscles will increase your endurance and improve your performance by reducing the energy required for each running stride.

Try one-legged lower body exercises like split squats, Bulgarian squats and step-ups to help improve strength in the legs and control in the hips.

Improve your core strength and pelvic control with planks, dead bugs, and rollouts.

All bridging exercises such as glute bridges, hip thrusts, bench bridges, and hamstring pull-ins help enhance the strength of overlooked but important posterior chain muscles, like glutes and hamstrings. Strengthening these essential muscles will help power your run.

An active recovery (moving rather than sitting) is a great way to maintain your fitness while giving your running muscles a break.

Try yoga and Pilates to boost your core strength and flexibility, aiding pelvic control and restoring tissue balance.

Swimming, cycling, and rowing also help take the pressure off your running joints while keeping them active.

Don’t forget, if you start to feel pain, stop running and seek medical attention before continuing your training.