10 Common Running Injuries and How to Prevent Them During Training
Running remains one of the simplest and most effective ways to stay fit, improve mental health, and build long-term cardiovascular resilience. As participation continues to rise across the UK, events such as the Edinburgh Marathon Festival attract runners of all abilities, from first-time participants to seasoned athletes chasing personal bests. However, as training volume and intensity increase, so too does the risk of injury.
Most running injuries are not caused by a single incident but develop gradually due to overuse, poor biomechanics, or inadequate recovery. Understanding the most common injuries and learning how to prevent them can help runners stay consistent, train smarter, and enjoy the sport for years to come.
This article explores ten of the most common running injuries and provides practical, evidence-based strategies to help you avoid setbacks during your training.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is one of the most common overuse injuries in runners. It typically presents as a dull ache around or behind the kneecap and is often aggravated by downhill running, stair climbing, or prolonged sitting. Runners preparing for popular road races such as Run Bournemouth may experience this condition due to repetitive impact on hard surfaces and sudden increases in training mileage.
The underlying causes often include weak quadriceps, poor hip control, and muscle imbalances that affect how the kneecap tracks during movement. Footwear issues, such as worn-out shoes or excessive pronation, can also contribute.
Preventing runner’s knee involves strengthening the muscles around the hips and knees, particularly the quadriceps and glutes. Gradually increasing training volume, avoiding sudden spikes in mileage, and rotating running shoes can significantly reduce stress on the knee joint.
2. Shin Splints (Medial Tibial Stress Syndrome)
Shin splints cause pain along the inner edge of the shin bone and are especially common in runners who increase their training too quickly. This injury frequently affects runners building fitness for visually striking night events like Supernova Kelpies, where enthusiasm can lead to rapid progression without sufficient adaptation.
The condition is caused by repetitive stress on the tibia, often combined with weak calf muscles, poor ankle mobility, or running on hard or uneven terrain. In some cases, untreated shin splints can progress into stress fractures.
To prevent shin splints, runners should focus on gradual training progression, strengthening the calves and ankles, and ensuring their shoes provide adequate cushioning. Incorporating softer running surfaces, such as grass or trails, can also help reduce impact forces.
3. Achilles Tendinopathy
Achilles tendinopathy affects the tendon that connects the calf muscles to the heel and is characterised by stiffness, tenderness, and pain, particularly during or after running. Runners preparing for long, steady efforts such as Supernova Forth Road Bridge often place repeated strain on the Achilles without realising it.
Common risk factors include tight calves, weak lower-leg muscles, sudden increases in speed work, and changes in footwear. Shoes with a low heel drop can increase tendon load, particularly if introduced too quickly.
Prevention focuses on eccentric calf strengthening, gradual introduction of speed or hill sessions, and consistent mobility work. Early management of stiffness or soreness is crucial, as ignoring symptoms can lead to prolonged recovery periods.
4. Plantar Fasciitis
Plantar fasciitis is a painful condition affecting the thick band of tissue running along the bottom of the foot. Pain is usually most noticeable during the first steps in the morning or after long runs. It is commonly seen in runners training for fast-paced events like the Men’s 10K, where repeated impact and minimal recovery can overload the foot.
Risk factors include tight calves, reduced ankle mobility, high arches or flat feet, and inadequate footwear support. Sudden increases in mileage or speed work often trigger symptoms.
Preventing plantar fasciitis involves maintaining good calf flexibility, strengthening the intrinsic muscles of the foot, and wearing appropriate running shoes. Gradual training progression and avoiding excessive running on hard surfaces are also key.
5. Iliotibial Band Syndrome (ITBS)
Iliotibial band syndrome causes sharp or burning pain on the outside of the knee and is particularly common in runners who perform high volumes of repetitive running. It frequently affects athletes training for competitive races such as the Women’s 10K, where pace sessions and repetitive laps are common.
ITBS is often linked to weak hip abductors, poor pelvic stability, and excessive downhill running. Tightness in surrounding muscles, including the glutes and hip flexors, can also contribute.
To prevent IT band syndrome, runners should prioritise hip and glute strengthening, improve running mechanics, and vary training routes to avoid excessive camber. While foam rolling can provide temporary relief, long-term prevention depends on strength and movement control.
6. Stress Fractures
Stress fractures are small cracks in the bone caused by repeated loading without adequate recovery. They commonly occur in the shin, foot, or thigh and can sideline runners for extended periods. Athletes training for endurance challenges such as the Kilomathon are particularly vulnerable if training intensity increases too rapidly.
Factors such as insufficient calorie intake, poor bone health, inadequate sleep, and high training loads all increase risk. Female runners and those with a history of bone stress injuries should be especially cautious.
Preventing stress fractures requires careful training planning, balanced nutrition, and sufficient recovery. Listening to early warning signs, such as persistent localised pain, can prevent minor bone stress from becoming a serious injury.
7. Hamstring Strains
Hamstring strains involve damage to the muscles at the back of the thigh and often occur during faster running or sudden accelerations. Runners training for flat and fast events like the Scottish 10K may encounter hamstring issues when speed sessions are introduced without proper preparation.
Weak eccentric strength, limited hip mobility, and poor trunk control are common contributors. Previous hamstring injuries also significantly increase the likelihood of recurrence.
To reduce the risk of hamstring strains, runners should include eccentric strengthening exercises, maintain good hip mobility, and ensure thorough warm-ups before intense sessions. Gradual progression into speed work is essential.
8. Hip Flexor Strain
Hip flexor strains can cause pain at the front of the hip or groin and may limit running efficiency. This injury is common among runners who spend long hours sitting and then increase training volume, such as those preparing for the Scottish Half Marathon.
Tight hip flexors, weak glutes, and excessive overstriding can place excessive strain on the hip flexor muscles. Poor posture outside of running can further contribute to the problem.
Preventative strategies include regular hip mobility exercises, glute strengthening, and improving cadence to reduce overstriding. Incorporating movement breaks during the day can also help offset prolonged sitting.
9. Lower Back Pain
Lower back pain is a frequent complaint among runners and is often related to poor core stability, weak hips, or accumulated fatigue. Long training runs for major events like the Edinburgh Marathon Festival can expose underlying weaknesses that shorter distances may not reveal.
Poor posture, inadequate recovery, and inefficient running mechanics can all increase strain on the lower back. Uneven road surfaces and fatigue-related form breakdown further elevate risk.
Preventing lower back pain involves strengthening the core and hips, maintaining good posture, and managing training load carefully. Activities such as yoga or Pilates can complement running by improving stability and flexibility.
10. Ankle Sprains and Instability
Ankle sprains are common acute injuries and can occur during missteps, fatigue, or running on uneven ground. Runners training for visually striking night races like Supernova Kelpies may face increased risk due to reduced visibility and unfamiliar terrain.
Previous ankle injuries, weak stabilising muscles, and poor balance are major risk factors. Without proper rehabilitation, even mild sprains can lead to long-term instability.
Preventing ankle injuries requires balance training, ankle strengthening, and cautious progression on uneven terrain. Choosing appropriate footwear and allowing full recovery from previous sprains is essential for long-term ankle health.
Conclusion: Staying Injury-Free Throughout Your Training
Running injuries are common, but they are not unavoidable. Most stem from training errors, insufficient recovery, or neglected strength and mobility work. Whether you are preparing for Run Bournemouth, the Scottish Half Marathon, or shorter-distance events such as the Men’s 10K or Women’s 10K, a balanced approach to training is essential.
By prioritising gradual progression, listening to your body, and incorporating strength training alongside your running, you can significantly reduce your risk of injury. Consistency, patience, and smart planning will help you reach the start line healthy, confident, and ready to perform at your best.