Long-distance running is a great way to improve your fitness, burn calories, and strengthen your mind. However, if you don’t focus on proper technique and recovery, sooner or later, you may encounter injuries that could sideline you for weeks or even months.
1. Shin Splints
How do you recognise the problem?
You feel a burning pain in the front of your lower leg, especially after running or during the first steps after waking up.
Why does it happen?
Shin splints are caused by excessive strain on the muscles and bones in the lower leg area, especially if you rapidly increase your training volume or run on a hard surface..
How can you prevent it?
✔️ Increase training load maximally by 10 % every week (Journal of Orthopaedic & Sports Physical Therapy).
✔️ Run on softer surfaces (trails instead of concrete)
✔️Strengthen you lower limb and ankle muscles regularly
2. Achilles tendinopathy
How do you recognise the problem?
A feeling of stiffness or sharp pain in the heel and back of the ankle, especially in the morning or when running uphill.
Why does it happen?
Achilles tendon overloads when the calf muscles are either weak or shortened, for example by incorrect footwear or improper running technique..
How can you prevent it?
✔️Stretch your calves every day - research shows that eccentric exercises (calf raises on a step) can decrease the risk of tendinitis by 50% (American Journal of Sports Medicine).
✔️Choose high quality footwear with an adequate heel support.
✔️Avoid sudden changes in your training plan, for example sudden increase in training volume.
3. Runner's knee - enemy of long distances
How do you recognise the problem?
A dull pain in the front of the knee, especially when running downhill or after prolonged sitting.
Why does it happen?
Patellofemoral syndrome occurs when there is an imbalance between the thigh and hip muscles, leading to improper alignment of the kneecap.
How can you prevent it?
✔️Strengthen your thigh and hip muscles - research shows that glute strengthening exercises can significantly decrease the risk of runner's knee (Clinical Journal of Sports Medicine).
✔️ Avoid running on hard surfaces and wear proper footwear.
✔️ Check your running technique - over striding may overload the knee joints.
4. ITB syndrome - when the lateral aspect of the knee hurts
How do you recognise the problem?
A burning pain on the outer side of the knee that worsens with prolonged running.
Why does it happen?
The iliotibial band (a ligament that connects the hip muscles to the knee) can become inflamed with excessive strain, especially when you run on sloped or uneven surfaces..
How can you prevent it?
✔️Strengthen your hips muscles and stabilisators - research shows that targeted exercises to strengthen the hips can reduce the risk of IT band syndrome by up to 43% (Journal of Athletic Training).
✔️ Are you changing your route? Alternate directions to avoid putting constant strain on the same side of your body.
✔️ Work on your landing biomechanics.
Plantar fasciitis – when every step hurts
How do you recognise the problem?
Severe pain in the heel, especially with the first steps in the morning or after prolonged sitting.
Why does it happen?
Excessive strain on the plantar fascia (the ligament on the bottom of the foot) leads to inflammation, especially if you run with improper footwear or have flat feet..
How can you prevent it?
✔️Work on your ankle and calf stability and strength.
✔️Use insoles, that support your foot arch.
✔️Massage and release your feet regularly - soft tissue release of your foot can decrease the pain by up to 30% (British Journal of Sports Medicine).
✔️Don't overdo it with the length of your training sessions - gradual increase is the key.
How to avoid running-related injuries? - 5 golden rules
1. Increase your training volume gradually - maximally by 10 % every week, so your body can adapt to the load.
2. Invest in high quality footwear - proper footwear can eliminate number of muscular and joint issues
3. Don't neglect stretching and strengthening - flexible and strong muscles are less prone to injuries.
4. Alternate terrains and training intensities - hard surfaces can overload the joints
5. Give yourself enough rest and recovery - body repairs during rest, not during ongoing training.
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