Top 5 Reasons Runners Constantly Get Injured (And How to Avoid Them)
Running is one of the most effective and accessible forms of exercise, but it also comes with a high risk of injury. Studies suggest that up to 70% of runners experience an injury each year, often due to avoidable mistakes. Whether you’re a beginner or a seasoned marathoner, understanding the most common causes of injury can help you run pain-free and stay consistent. Here are the top five reasons runners get injured—and what you can do to prevent them.
1. Over-Cushioned Shoes
Modern running shoes are designed to provide comfort, but too much cushioning can actually work against you. Thick, soft soles reduce the natural feedback from the ground, encouraging poor biomechanics and inefficient movement patterns. This can lead to shin splints, stress fractures, and knee pain as your body struggles to adapt.
How to fix it: Choose shoes that provide a balance of cushioning and ground feel. Minimalist or low-drop shoes can help encourage a more natural stride, but if you’re used to maximalist shoes, transition gradually to avoid injury.
2. Poor Running Technique (Heel Striking)
Many runners land heavily on their heels, especially when overstriding. Heel striking with an extended leg increases the impact on your joints, particularly your knees and hips, leading to injuries like runner’s knee, shin splints, and plantar fasciitis.
How to fix it: Work on shortening your stride and increasing your cadence (steps per minute). Aim for a midfoot or forefoot strike, where your foot lands directly under your center of mass. Practicing drills like high knees and butt kicks can help reinforce better running mechanics.
3. Lack of Strength Training
Running alone isn’t enough to build the strength needed to support repetitive impact. Weak glutes, core, and stabilising muscles can lead to poor posture and inefficient movement, increasing the risk of injuries such as IT band syndrome, Achilles tendinitis, and knee pain.
How to fix it: Incorporate strength training at least two to three times a week. Focus on squats, lunges, deadlifts, and core exercises to improve stability and power. Strengthening your lower legs is also essential for preventing injuries like shin splints and Achilles issues.
4. Sudden Increases in Training Volume or Intensity
Many runners get injured because they ramp up their mileage or speed too quickly. Running places repetitive stress on muscles, tendons, and bones, and if they aren’t given time to adapt, injuries like stress fractures, Achilles tendinitis, and muscle strains can occur.
How to fix it: Follow the 10% rule—don’t increase mileage by more than 10% per week. Gradual progression gives your body time to adjust. Additionally, incorporate low-impact cross-training, such as cycling or swimming, to build endurance without overstressing your legs.
5. Ignoring Recovery & Mobility Work
Many runners neglect rest days, stretching, and mobility work, leading to tight muscles, imbalances, and overuse injuries. Without proper recovery, the body breaks down faster, making injuries like shin splints, tendonitis, and stress fractures more likely.
How to fix it: Prioritise active recovery, including stretching, foam rolling, and mobility exercises. Aim for at least one full rest day per week and listen to your body—if you feel pain or excessive fatigue, take extra time off to recover.
Final Thoughts
Running injuries aren’t inevitable, but they’re common when training mistakes pile up. By choosing the right shoes, improving your form, incorporating strength training, progressing gradually, and prioritising recovery, you can significantly reduce your risk of injury and enjoy pain-free running for years to come.
What’s the biggest injury struggle you’ve faced as a runner? Let me know in the comments!
