Running Injury-Free: A Physiotherapist’s Guide to Pain-Free Miles

Hot off the back of the London marathon, much of the country will be feeling inspired to start running, and those who are runners may be considering trying to aim for a longer distance goal. Running is one of the most accessible and effective forms of exercise. However, it’s also notorious for injuries that can derail progress and diminish the joy of hitting the pavement. With proper preparation, technique, and recovery, you can significantly reduce your risk of injury. Here’s a physiotherapist’s guide to running injury-free!

1. Warm-Up Like a Pro!

A proper warm-up prepares your muscles, joints, and cardiovascular system for the demands of running. Dynamic stretches are the best way of achieving this. Incorporate moves like leg swings, walking lunges, and high knees to activate key running muscles. When you start your session, begin with a brisk walk or light jog for 5–10 minutes to ease into your run.

2. Strengthen Key Muscle Groups

Strong muscles provide stability and absorb shock, reducing the strain on your joints. A lot of runners focus on running but actually it is important to build in a couple of strength sessions per week. Try to work on the following areas:

·       Core strength such as planks, side planks, and bridges help stabilise your pelvis and lower back.

·       Lower limb strength including squats, lunges, and calf raises to support your knees and ankles.

·       Hip stabilisers. Weakness in this area can often lead to improper running mechanics. Strengthen them with clamshells, band walks, and single-leg deadlifts.

3. Perfect Your Running Form

Efficient running form minimises unnecessary stress on your body. Think about your posture when you are running. Keep your chest lifted, shoulders relaxed, and gaze forward. Aim for a cadence of 170–180 steps per minute to reduce impact forces. Land softly with your feet beneath your body, not in front of you.

4. Choose the Right Footwear

Wearing the wrong shoes is a common cause of running injuries. It is worth investing in good quality trainers that are right for your running style. Go to a running shop to have your gait assessed and buy the trainers you are recommended based on your foot type and running style. Make sure you replace your trainers regularly. The recommendation is after you have run 500 miles in them. If you are struggling with niggles when running, it may be worth seeing a podiatrist to advise on orthotics - these can help if you have flat feet, high arches, or other alignment issues.

5. Follow a Gradual Training Plan

The ‘too much, too soon’ trap leads to overuse injuries. We always recommend our patients increase their mileage gradually. Follow the 10% rule - don’t increase your weekly mileage by more than 10%. Make sure you give yourself rest days. It is so important to allow your body time to recover and adapt to training. Try to mix in other low-impact activities like swimming, cycling, or yoga to reduce repetitive stress on your body.

6. Listen to Your Body

Pain is your body’s way of signalling a problem. Don’t ignore persistent aches, sharp pains, or swelling. Don’t push through pain. This can worsen injuries and prolong recovery. Make sure you seek professional help from a physiotherapist for proper assessment and treatment if discomfort persists.

7. Prioritise Recovery

Recovery is as important as training when it comes to injury prevention. Make sure you spend 5–10 minutes stretching key muscle groups like your hamstrings, quads, and calves after every run. Have plenty of fluids and nutrients within 30 minutes post-run. Some people fine using a foam roller or massage gun beneficial. And importantly, get plenty of good quality sleep! This allows your body to repair itself and prevent overtraining fatigue.

8. Consult a Physiotherapist

A physiotherapist can provide personalised guidance to keep you injury-free, including:

·       gait analysis to identify and correct biomechanical issues in your running form.

·       custom exercise plans to address imbalances and strengthen weak areas.

·       manual therapy to relieve tightness and improve flexibility through hands-on techniques.

Most importantly, enjoy the journey! Remember that running should be enjoyable. Listen to your body, celebrate your milestones, and don’t be afraid to take breaks when needed. Consistency and injury-free running will lead to long-term success and fulfilment, whether you are aiming to do a weekly park run or are aiming for the London Marathon next year!