Running is one of the most accessible and effective forms of exercise, but it comes with its own set of challenges — particularly when it comes to injuries. As a senior running coach with over 20 years of experience training everyone from elite athletes to casual joggers, I’ve seen firsthand how common running injuries can disrupt progress and lead to frustration. In this article, we’ll explore the most frequent injuries runners face, their underlying causes, and how to prevent them.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is:
Runner’s knee is a common term for pain around or behind the kneecap. It often feels like a dull ache that worsens with activity, especially when going downhill or climbing stairs.
Common causes:
- Overuse or repetitive stress without enough rest
- Poor running mechanics, such as excessive inward knee collapse (valgus)
- Weak hip muscles failing to stabilize the knee
- Inadequate footwear or sudden changes in training intensity
Prevention tips:
- Incorporate strength training targeting hip abductors and glutes
- Gradually increase mileage and intensity
- Use proper running shoes that fit your foot type
- Practice form drills to improve knee alignment
2. Shin Splints (Medial Tibial Stress Syndrome)
What it is:
Shin splints cause pain along the inner edge of the shinbone. It typically arises after increasing training volume or intensity too quickly.
Common causes:
- Sudden increase in running distance or speed
- Running on hard or uneven surfaces
- Flat feet or overpronation
- Tight calf muscles
Prevention tips:
- Warm up properly and stretch calves regularly
- Gradually build your running workload (no more than 10% increase weekly)
- Choose soft, forgiving surfaces when possible
- Use orthotics if you have flat feet or overpronate
3. Achilles Tendinitis
What it is:
This injury manifests as pain and stiffness along the Achilles tendon, typically felt at the back of the ankle, especially in the morning or after running.
Common causes:
- Overtraining without adequate rest
- Tight calf muscles increasing strain on the tendon
- Sudden increase in hill or speed workouts
- Poor ankle mobility
Prevention tips:
- Regularly stretch and strengthen calf muscles
- Avoid rapid increases in training intensity
- Include rest days and cross-training to reduce repetitive strain
- Pay attention to footwear that supports the heel and ankle
4. Plantar Fasciitis
What it is:
Plantar fasciitis causes sharp heel pain, especially with the first steps in the morning or after sitting for a long time. It’s due to inflammation of the plantar fascia — the thick tissue along the bottom of the foot.
Common causes:
- Overuse and repetitive impact on the heel
- Poor arch support or flat feet
- Tight calf muscles and Achilles tendon
- Running on hard surfaces
Prevention tips:
- Stretch your calves and plantar fascia regularly
- Use shoes with good arch support and cushioning
- Avoid sudden increases in mileage
- Incorporate strengthening exercises for foot muscles
5. IT Band Syndrome (Iliotibial Band Syndrome)
What it is:
IT Band Syndrome causes sharp pain on the outside of the knee or thigh. It usually worsens with downhill running or prolonged activity.
Common causes:
- Weak hip and glute muscles leading to poor knee tracking
- Overuse without adequate rest
- Running on banked surfaces unevenly
- Tightness in the IT band itself
Prevention tips:
- Strengthen hips and glutes through targeted exercises
- Foam roll and stretch the IT band regularly
- Avoid running excessive miles on uneven or sloped terrain
- Balance training with rest days
Final Thoughts
Understanding these common running injuries and their causes is the first step toward staying healthy and enjoying your runs consistently. The key takeaway is to listen to your body, avoid sudden changes in training, and maintain good biomechanics through strength, flexibility, and proper footwear.
Remember, prevention is always better than cure — so invest time in warm-ups, cool-downs, and strength training. If pain persists, don’t hesitate to consult a healthcare professional.
Happy running!
