Running Injuries: Prevention, Recovery & Getting Back on Track 🏃‍♂️

Whether you’re training for your next race or just running for fun, staying injury-free is key to enjoying the sport long-term. At our clinic, we see a lot of running-related injuries—and many of them are preventable with the right strategies in place.

Here are 5 key areas to focus on to reduce your risk of injury:

1. Training Load & Recovery:
Progress gradually, listen to your body, and give it time to adapt. Too much too soon is one of the most common causes of injury we see.

2. Sleep:
An underrated but powerful recovery tool. Studies show athletes who get over 8 hours of sleep have significantly lower injury rates than those who don’t. Prioritise rest—your body will thank you.

3. Nutrition:
Fuel your body properly. Adequate protein, carbs, and hydration all support muscle repair and recovery. Think of food as part of your training, not separate from it.

4. Strength Training:
A well-rounded strength program helps improve muscle control, joint stability, and resilience to repetitive stress—crucial for runners.

5. Running Technique:
Small tweaks to your running form can make a big difference. A running assessment can identify inefficiencies or imbalances that may be causing stress on certain tissues.

Already feeling a niggle? Don’t wait.
If you think you may have a running-related injury, early assessment is key. Our physio team can help pinpoint what’s going on, identify contributing factors, and guide you with a tailored rehab plan to get you back on track—often stronger than before.

Signs it might be time to book in with one of our physios:

1. Ongoing pain during or after running
2. Pain that’s affecting your walking or daily movement
3. Swelling, limping, or joint stiffness
4. A niggle that just isn’t improving with rest

Top 4 Strength Exercises for Runners 💪

Here are four go-to exercises to build strength in the key muscles used in running (If you are unsure and need assistance talk to one of our You First Physio team):

1. Squat Variation
Try goblet squats, barbell squats, or hack squats. Squats build power through the quads, glutes, and hamstrings—essential for propulsion and absorbing impact.

2. Lunge Variation
Lunges challenge your balance and control on one leg, mimicking the demands of running while targeting glutes, quads, and core.

3. Hinge Variation
Deadlifts, RDLs, hip thrusts, or glute bridges are great for activating the posterior chain—especially your glutes and hamstrings—for better running efficiency and injury prevention.

4. Single-Leg Calf Raise
A simple but crucial one. Strong calves help absorb shock and support efficient push-off. Do these bodyweight or with resistance for 8–12 reps, 3 sets.

Need help putting this all into practice?

Book a session with one of our experienced physios—we’ll assess your movement, provide targeted exercises, and help you get back to running pain-free and confidently.