Most running injuries don't come out of nowhere. They build up gradually, usually because we've done too much too soon, worn the wrong shoes or ignored a niggle for too long. Here are our key tips for training sensibly, choosing the right footwear and spotting the most common injuries before they stop you running.
Train gradually
The key to successful running is regular training balanced with rest. It takes time for the body to adjust to running, so training should progress gradually, increasing distance before intensity.
Training works best when it's planned and progressive, with short-term goals along the way. Try to follow a training plan built around your distance and time objectives, such as a beginner's 5K plan or an intermediate 10K plan. There are plenty freely available online.
Five top tips for avoiding injury
1. Rest
Aim for at least two rest days a week from your training routine, and ideally a lighter few weeks each year. If you listen to what your muscles and joints are telling you, your body gets the chance to relax and repair itself.
2. Stretching
Find a daily stretching routine that targets your tighter or most-used areas. There are two main types of stretching: dynamic and static. Dynamic stretching uses active, controlled movements to prepare your muscles for exercise, while static stretching involves holding a position to improve flexibility and aid recovery. Dynamic stretching is generally better before you run and static stretching afterwards, but it's worth finding out what suits you best.
3. Strength training
This is simply about loading your muscles at a level that's right for you to make them stronger. It improves how your muscles work and the control you have over your movement, which reduces the strain on your joints and tendons. Two good strength exercises for runners are single-leg squats for your legs and the plank for your core.
4. The right shoes and insoles
There's so much choice in shoe categories, brands, support levels and shapes. It's important to wear the footwear that's right for you, whether that's a support shoe (opens in a new tab) or a neutral shoe (opens in a new tab). Choose a pair that feels comfortable, with the help of a good running shop, and make sure you replace them once they've lost their cushioning. Shoes typically last around 500 miles of running before the cushioning is worn out.
Some runners also benefit from a performance insole (opens in a new tab) or orthotic suited to their foot. Our gait analysis and foot scanning (opens in a new tab) service and our guide on how to choose a running shoe (opens in a new tab) can help you work out what's right for you.
5. Help from a professional
Before you start a new training plan, it can be worth getting advice from a physiotherapist, personal trainer or running coach (opens in a new tab). Very few of us move with perfect efficiency, and many running injuries are overuse injuries linked to how we move and how much we're doing. A professional can spot potential issues early and suggest stretches and strengthening exercises suited to your body. Regular sports massage can also help ease tension in overworked areas.
Common running injuries
If an injury persists, please see your GP, a physiotherapist or a podiatrist. We keep a list of trusted practitioners near our shops in Putney and Richmond on our local events, clubs and professionals (opens in a new tab) page.
Achilles tendinopathy
- Where it hurts: the back of the lower leg, just above the heel
- How it feels: stiffness, aches and pains, often worse first thing in the morning
- What can help: reducing your running load, calf strengthening and stretching. A heel lift or orthotic may help some runners.
Plantar fasciitis
- Where it hurts: the bottom of the foot, around the heel
- How it feels: sharp pain in the heel, often with the first steps of the day
- What can help: calf stretches and reducing your running load. An orthotic may help some runners.
Sprained ankle
- Where it hurts: the ankle
- How it feels: sharp pain and swelling
- What can help: rest, ice and a support while it settles. If you can't put any weight on it, get it checked by a professional, as it could be a fracture.
Shin splints
- Where it hurts: the inner edge of the front of the lower leg
- How it feels: soreness, sometimes with minor swelling
- What can help: reducing your running load, ice and gradual strengthening. An orthotic may help some runners. Pain that's sharp and focused on one spot should be checked, as it could be a stress fracture.
Runner's knee
- Where it hurts: around the kneecap
- How it feels: pain while running, jumping or going downstairs
- What can help: reducing your running load, strengthening your hips and thighs and running on softer surfaces. An orthotic may help some runners.
Find Sporting Feet on RLS
Sporting Feet is an RLS Partner, a specialist store with adults' and kids' shoes for all major sports, plus a free foot scanning service. Run Love Sprint members can find Sporting Feet in RLS Rewards, along with an exclusive member offer.
