Running is one of the most accessible and effective forms of exercise. Whether you’re training for a race, jogging to stay fit, or simply enjoying the outdoors, running offers incredible benefits for both body and mind. However, with its repetitive impact and biomechanical demands, running can also lead to injuries if not approached carefully.

At Thrive Body Clinic, we see many runners who struggle with common injuries like shin splints, knee pain, or Achilles tendon issues. While osteopathy can help treat these problems, prevention is always better than cure. Here are three essential tips to keep you injury-free and enjoying your runs for years to come.

1. Prioritise Strength and Mobility Training

One of the biggest mistakes runners make is focusing solely on running while neglecting the strength and mobility needed to support their movement. Running places repetitive stress on the body, and without adequate strength and flexibility, certain muscles and joints can become overworked, leading to injury.

Why Strength Training Matters

Strong muscles provide better shock absorption and stability, reducing the risk of injury. Key areas to focus on include:

• Glutes and hips – Weak glutes can contribute to knee pain and instability.
• Core muscles – A strong core improves posture and running efficiency.
• Calves and ankles – Strengthening these muscles can help prevent Achilles tendonitis and shin splints.

Exercises like squats, lunges, deadlifts, and calf raises can build the resilience you need to run safely. Aim to incorporate strength training at least twice a week.

Don’t Forget Mobility

Tight muscles and stiff joints can lead to inefficient running mechanics and injuries. Regular stretching and mobility work can help improve your stride and reduce strain on key areas like the hips, hamstrings, and lower back. Try incorporating dynamic warm-ups before a run (such as leg swings and hip circles) and static stretching after your workout.

2. Listen to Your Body and Progress Gradually

Many running injuries stem from pushing too hard, too soon. The body needs time to adapt to increased mileage, speed, or intensity. If you suddenly increase your training load, your muscles, tendons, and joints may struggle to keep up, leading to overuse injuries.

Follow the 10% Rule

A common guideline for safe progression is the 10% rule – avoid increasing your weekly mileage by more than 10% at a time. This allows your body to gradually adapt to the demands of running without excessive strain.

Watch for Warning Signs

Pain, discomfort, and fatigue are signals that your body needs rest or adjustment. Common early warning signs of injury include:

• Persistent soreness in one area
• Aches that worsen with activity
• Sharp pain that affects your running form

If you experience any of these, take a step back. A few rest days or a visit to an osteopath can prevent minor issues from turning into major injuries.

Vary Your Training

Instead of running the same distance at the same pace every time, mix things up with:

• Easy runs to build endurance
• Interval sessions to improve speed and efficiency
• Hill training to strengthen muscles
• Cross-training (such as cycling or swimming) to reduce impact on your joints

This variety helps prevent overuse injuries and keeps running enjoyable.

3. Choose the Right Footwear and Running Form

The way you run and what you wear on your feet can have a significant impact on injury prevention. Wearing the wrong shoes or running with poor mechanics increases stress on your joints and muscles.

Finding the Right Running Shoes

Running shoes should provide adequate support and cushioning based on your foot type and running style. Consider:

• Gait analysis – Many specialist running stores offer this service to assess your foot strike and recommend suitable shoes.
• Replacing your shoes regularly – Running shoes lose their cushioning over time. A general rule is to replace them every 300-500 miles.
• Minimalist vs. cushioned shoes – Some runners benefit from minimalist shoes that promote natural foot movement, while others need more cushioning for support. Experiment to find what works best for you.

Improving Running Form

Good running form reduces impact forces and improves efficiency. Key elements include:

• Posture – Run tall with a slight forward lean from the ankles, not the waist.
• Cadence – Aim for a cadence of 170-180 steps per minute to reduce overstriding and decrease impact.
• Foot strike – Try to land with your foot under your body, not too far in front, to minimise braking forces.
• Relaxation – Keep your shoulders relaxed and arms swinging naturally.

Small adjustments can make a big difference in preventing injuries and improving performance.

Final Thoughts

Running should be an enjoyable, lifelong activity, not a painful struggle. By incorporating strength training, progressing wisely, and paying attention to footwear and form, you can reduce your risk of injury and keep running strong for years to come.

If you’re experiencing persistent aches or want expert guidance on injury prevention, an osteopathy session at Thrive Body Clinic can help. We assess your movement, identify imbalances, and provide tailored treatments and advice to keep you running at your best.

Book an appointment today and let’s get you moving pain-free!