Running
injuries

Studies show that 50-70% of runners suffer at least one injury per year. The vast majority of these injuries are from overuse — excessive volume, progression that's too fast or inadequate rest. The good news is that almost all of them are preventable.

The most common running injuries are shin splints (medial tibial stress syndrome), plantar fasciitis, iliotibial band syndrome (runner's knee), Achilles tendinitis and stress fractures. Each has specific causes, but all share a common denominator: training load greater than what the body can absorb.

A structured training plan is the best prevention tool. It ensures gradual progression of volume and intensity, adequate rest days and periodization that respects your body's adaptation capacity.

Mild muscle soreness after training is normal (DOMS). But pain that worsens during running, sharp localized pain, swelling or pain that persists for more than 3 days are warning signs. The rule is simple: if the pain changes the way you run (limping), stop.

Running with mild pain that doesn't worsen is generally safe. But ignoring injury signs and continuing to train turns small problems into serious injuries that require weeks or months of rest. It's better to miss 3 days of training than 3 months.

When in doubt, see a sports medicine doctor or physiotherapist who specializes in running. Many injuries can be treated without stopping completely — with reduced volume, targeted strengthening and cross-training (cycling, swimming, elliptical).