Runner's knee is the most common running injury, characterized by pain around or behind the kneecap. It's often caused by muscle imbalances, overtraining, or improper running form.
Prevention: Strengthen your quadriceps and glutes, avoid sudden increases in mileage, and ensure your shoes provide adequate support. Reduce stride length and increase cadence to reduce impact on the knees.
Shin splints cause pain along the shin bone (tibia) and are common when starting a new running program or increasing intensity too quickly.
Prevention: Gradually increase mileage by no more than 10% per week. Wear proper running shoes with good cushioning. Incorporate calf stretches and strengthen your lower leg muscles. Running on softer surfaces can also help.
This condition causes pain on the bottom of the foot, near the heel. It's often worst with the first steps in the morning.
Prevention: Wear supportive shoes both during runs and throughout the day. Stretch your calves and plantar fascia regularly. Avoid running in worn-out shoes. Rolling a frozen water bottle under your foot can provide relief.
Pain on the outside of the knee is a hallmark of IT band syndrome, often caused by weak glutes and hip muscles.
Prevention: Strengthen your glute medius with exercises like clamshells and side leg raises. Use a foam roller on your IT band (but avoid rolling directly over the knee). Reduce downhill running and ensure your stride isn't too long.
Pain and stiffness in the Achilles tendon, especially in the morning or after running. Often caused by tight calves and sudden increases in hill or speed work.
Prevention: Eccentric heel drops are the gold standard for prevention and treatment. Stretch your calves regularly, avoid sudden increases in hill training, and ensure your heels are not compressed by tight shoe lacing.
Listen to your body. If something hurts, take a rest day or cross-train. Follow the 10% rule for mileage increases. Replace running shoes every 500-800 km. Incorporate strength training 2-3 times per week. And most importantly — don't ignore persistent pain. Early intervention is the key to staying on the road.
Running coach and contributor at Run365.