Common Causes of Running Injuries

Running is one of the most popular ways to stay fit in Chirnside Park, Croydon and Ringwood — and one of the most common sources of injury when load and recovery aren’t managed well. The frustrating thing about running injuries is that most of them are preventable. They don’t happen randomly — they happen because of identifiable causes that, when addressed, allow runners to train consistently and stay healthy.

This article works through the most common causes one by one. If you already know which injury you’re dealing with and want condition-specific guidance, see our guide to treating specific running injuries instead.

The Most Common Cause: Training Errors

Training errors account for up to 80% of running injuries. Simply put, a training error happens when you push your body beyond what it’s currently conditioned to handle. This is particularly common when starting a structured running program for the first time, returning to running after a break (including illness or off-season), building for an event with insufficient time, and increasing both volume and intensity simultaneously.

The body — particularly tendons and bones — adapts more slowly than cardiovascular fitness. An athlete might feel fit enough to run hard after two weeks back, but their Achilles tendon or tibial bone may need 8–12 weeks to adapt to that level of load. Common training errors include increasing running volume, intensity, or frequency too quickly; poor balance between high- and low-intensity sessions; inadequate recovery between runs; and inconsistent session planning.

The 10% rule — increasing weekly running distance by no more than 10% — is a widely used guideline, though individual tolerance varies. For runners building toward events, our post on running injuries in Ringwood covers load management in more detail.

Muscle Weakness

Weakness in the lower limb muscles — particularly the quadriceps, glutes, and calves — significantly increases injury risk. These muscles are essential for absorbing the impact forces of running (typically 2–3x bodyweight with each foot strike) and generating propulsion through the gait cycle.

Weak glutes alter hip mechanics during running, increasing stress on the knee and contributing to conditions like patellofemoral pain and IT band syndrome. Weak calves and calf-Achilles complexes are strongly associated with Achilles tendinopathy and plantar fasciitis. Targeted strength training through our running injuries service addresses these deficits directly.

Poor Movement Control

Poor movement patterns and stability contribute to pain during running. A common example is knee valgus — the knee collapsing inward during the stance phase — which increases patellofemoral stress and is linked to IT band syndrome and runner’s knee. This typically reflects weakness in the hip abductors and external rotators rather than a knee problem.

Working on single-leg balance, hip stability, and movement control through running-specific rehabilitation improves these patterns. For runners with knee pain specifically, see our post on knee pain when running in Chirnside Park.

Running Technique

Running technique often reflects overall strength and control — as strength improves, technique frequently improves with it. However, specific technique factors can independently contribute to injury risk:

• Overstriding: Landing with the foot significantly ahead of the body increases braking forces and knee loading. Increasing cadence by 5–10% is one of the most evidence-supported ways to reduce this
• Low cadence: Slower step rates are associated with higher impact forces at the knee. A target of 170–180 steps per minute is commonly used, though optimal cadence is individual
• Trunk position: Excessive forward lean or backward lean alters load distribution through the lower limb
• Foot strike: Neither heel nor forefoot striking is universally superior — what matters more is where the foot strikes relative to the body

A running physiotherapy assessment can identify specific technique factors worth addressing for your individual presentation.

Inadequate Recovery

Recovery is when adaptation happens. Running creates microscopic tissue damage that the body repairs and strengthens during rest. Insufficient sleep, training too frequently without rest days, and poor nutrition all impair this process — increasing injury risk and reducing the training benefit of each session.

Practical recovery principles include at least one full rest day per week, 7–9 hours of sleep for active individuals, adequate protein intake to support tissue repair, and incorporating easy running days between hard sessions.

Previous Injury

A history of previous injury — particularly one that wasn’t fully rehabilitated — is one of the strongest predictors of future injury. Runners who return to training too soon, or who return without adequate strength and proprioceptive rehabilitation, are at high risk of re-injury to the same or adjacent structures. If you have a previous injury that hasn’t been properly addressed, a physiotherapy assessment is worthwhile before increasing your training load.

How to Prevent Running Injuries

• Increase weekly distance and intensity by no more than 10% per week
• Include 2–3 strength sessions per week targeting glutes, quads, hamstrings, and calves
• Vary running surfaces — grass, gravel, trail, and road — to distribute load differently
• Warm up dynamically before every run — don’t start cold
• Address niggles early rather than training through them
• Book a running physiotherapy assessment if you have recurring injuries or want to optimise your training

For more on preventing specific running injuries, see our posts on shin splints vs stress fracture, hamstring injury prevention, and running injuries prevention and treatment.

Frequently Asked Questions

Why do I keep getting injured when running?

Recurring running injuries typically indicate one or more of the following: training load that is consistently too high for your current fitness level, insufficient strength in the hip or lower limb muscles, inadequate recovery, or a previous injury that wasn’t fully rehabilitated. A physiotherapy assessment can identify the specific contributing factors. (General information only.)

Can I run every day without getting injured?

Some runners do run daily without injury, but this requires a well-conditioned body, excellent load management, and adequate recovery. Most runners benefit from 1–2 rest days per week, particularly when building mileage. Running every day without a strength program significantly increases injury risk over time. (General information only.)

Should I see a physio before I start running?

A physiotherapy movement assessment before starting a running program — particularly if you’ve had previous lower limb injuries or are returning after a long break — can identify risk factors and help you structure your training to avoid common pitfalls. (General information only.)

Is it better to run on roads or trails for injury prevention?

Varying your running surfaces is generally beneficial — it distributes load across different tissue structures and trains the body in different movement patterns. Neither surface is universally better; the most important factor is gradual exposure to new surfaces rather than sudden large changes. (General information only.)