Physiotherapist reveals the most common injuries caused by running… and who is most likely to get hurt

We’re halfway through February, and you might be wondering when the 2026 health kick you promised yourself six weeks ago will begin – is it time to join a run club? 

Running often seems like the perfect choice for people looking to get ‘into exercise’; it’s free, gets us outdoors, and burns calories without the need for a gym membership or fancy equipment.

But physio and strength coach Kim Johnson, warns that diving straight into a demanding running routine can actually do more harm than good.

While running can be a great form of exercise for cardiovascular health and weight management, Kim explained that the average body needs time to adapt to such a high-impact exercise.

When you run, each foot hits the ground with around two to three times your body weight in force. This impact can run through your feet, ankles, knees, hips and lower back.

‘Running is a high-impact, repetitive sport, and the body needs time to get used to it,’ Kim insisted. ‘When someone jumps from minimal activity to running 5Ks, the tissues simply can’t keep up.’

The most common health concerns Kim sees all stem from the physical load increasing faster than the body’s tissue can keep up with.

‘I often see shin splints, plantar fasciitis, Achilles irritation, knee pain, and lower-back flare-ups. All of these issues stem from the same cause, which is the tissue in the body not being able to handle the overwhelming load thrust upon it so quickly.

‘People jump straight into running because it feels efficient. But the problem is that enthusiasm often outweighs preparation.’

And while the early months may be prime time for making for new PBs rather than sinking pints down the pub, the season’s chilly temperatures can also take a worrying toll.

She added: ‘The cold reduces the blood flow to your arms and legs because your body prioritises your core and keeps that warm.

‘With less blood circulating, your muscles can become stiffer, the tendons can lose elasticity, and your joints can feel tighter. Stiffer tissues don’t absorb impact well, so this just increases the strain with every step.’

Kim, who is also an ambassador of made-for-women Running Slippers QLVR, said it’s not merely a case of fitness, as even those at their physical peak can struggle if their body is not used to the impact of something as intense as running.

‘Running is brilliant, but it’s not brilliant when you go from zero to 100 overnight.’

Another common challenge for new runners is unsuitable footwear. As running places significant strain on the body, shoes need to be specially designed to absorb impact and reduce the risk of injury.

But a recent study published in the BMJ Journals’ Open Sport & Exercise Medicine found that while billions of dollars had been invested by the footwear industry to prevent injury and improve performance, the footwear was typically designed for men, with designs only being shrunk in size to suit women.

‘People tend to wear old, worn-down shoes, and the sudden spike in volume is a recipe for injury,’ Kim explained.

Rather than forcing your body into long runs straight away, Kim recommends spending four to six weeks preparing, gradually building your base through walking, and ensuring you have the right footwear to suit.

‘My favourite rule for safe progression is simple. Never increase two things at once. Focus on increasing either distance, speed, or frequency, not all three. For the first four to six weeks, start with walk-run intervals, like one minute of running followed by one to two minutes of walking, keeping total sessions around 20 to 25 minutes.

‘Gradually increase running time by no more than 10 to 15 percent each week, and make sure you include at least one rest or walking-only day between runs. 

‘Remember, the goal is to build consistency so you’re still running in March, June, and beyond.’

Running doesn’t have to be your only form of exercise, as Kim points out that strength training can help build muscle and support your body, improving your running performance.

‘The best exercises are the ones that make you stronger through the running muscles and more stable through the joints,’ she explained. ‘Most people only think of cardio, but strength is your insurance policy.’

But when you do settle into a running rhythm, don’t be tempted to push your body beyond its limits.

 Kim said: ‘Your body gives very clear early warning signs if you know what to look for. Persistent tightness in the calves, sharp or localised pain in the shins, heel pain first thing in the morning, knee pain that worsens during or after a run, or a feeling of heaviness and stiffness in the hips and lower back. 

‘If any of these appear, it’s your body’s way of saying ‘pause, don’t push, scale back, recover, strengthen, and then re-progress’.’

Top strength training exercises for running

‘Do any of the below 2 to 3 times per week. Even 10 to 15 minutes makes a meaningful difference.’

Glute bridges

This move strengthens glutes, hamstrings, your core, and improves hip stability and posture. Lie on your back, bend your knees, and lift your hips, squeezing your glutes as you rise.

Hip thrusts

Also a great way to build the glutes and strengthen hamstrings, simply sit with your upper back on a bench or even your sofa, and drive hips upward, squeezing your glutes.

Split squats

A great way to strengthen your quads and improve balance, just stand in a staggered stance and lower your back knee towards the floor with your front knee bending over your ankle.

Step-ups

Such an easy move to do around the house. Place one foot on a sturdy bench or step, push through the heel to lift your body, then step down.

Dead bugs

Lie on your back with your arms up and your knees bent 90 degrees. Lower your opposite arm and leg toward the floor, keeping your core engaged. Bird-dogs are also great. Just start on hands and knees and extend the opposite arm and leg straight, hold, then switch sides.

Light plyometrics

Things like marching on the spot, or low-impact hops or skips can be helpful.