RUNNING WITHOUT INJURY.
Runnings shouldn’t cause pain or injuries.
Running is one of the most accessible and rewarding forms of exercise. It improves cardiovascular fitness, supports mental health, and keeps you feeling strong and capable.
But here’s the reality I see every week at JY Exercise Physiology.
Most running injuries are not caused by running. They’re caused by how you prepare (or don’t prepare) your body for running.
This guide will show you how to train in a way that keeps you running consistently, without the cycle of pain, rest, and frustration.
Why Do Runners Get Injured ?
The most common running injuries we see include:
Shin splints
Achilles pain
Knee pain (runner’s knee)
Hip pain
Plantar fasciitis
Hamstring and calf strains
Lower back tightness
These are rarely random. They are usually caused by:
❌ Doing too much, too soon
❌ Lack of strength training
❌ Poor load management
❌ Returning too quickly after time off
❌ Weakness in key muscle groups
Running is a high-repetition load activity. Every step is a small load. Multiply that by thousands of steps, and small weaknesses become big problems.
The Biggest Myth in Running
“I just need to run more to get better at running.”
What runners actually need is strength to tolerate running.
Your muscles, tendons, and joints must be strong enough to absorb and produce force repeatedly.
Without this, tissues become overloaded and pain begins.
The Exercise Physiology Approach to Injury-Free Running
At JY Exercise Physiology, I focus on preparing your body for the demands of running.
✅ 1. Strength First, Mileage Second
Key areas runners must strengthen:
Calves (very important)
Glutes
Hamstrings
Quads
Core
Feet and ankles
Essential exercises include:
Calf raises (heavy and slow)
Split squats
Step-ups
Romanian deadlifts
Single-leg balance work
Glute bridges
Strong runners are resilient runners.
✅ 2. Respect Load Progression
Most injuries happen when:
Increasing distance too quickly
Adding speed work suddenly
Returning after a break and running at old levels
A safe rule: Increase total weekly load by no more than 10% per week.
✅ 3. Don’t Ignore “Little Niggles”
Early signs of overload:
Morning stiffness in Achilles or calves
Knee discomfort after runs
Tight hips
Sore shins
Plantar foot tightness
These are warning signs not things to run through. Early management prevents long layoffs.
✅ 4. Vary Your Running Surfaces and Pace
Your body adapts to variety better than repetition.
Mix:
Grass
Pathways
Trails
Treadmill
Vary pace between easy, moderate, and intervals across the week.
✅ 5. Recovery Is Training
Sleep, nutrition, and rest days are part of your program.
Tissues repair and strengthen when you rest not while you run.
The Most Overlooked Muscle for Runners: The Calf
Your calves absorb 6–8 times your body weight with each stride.
Weak calves are strongly linked to:
Achilles pain
Shin splints
Plantar fasciitis
Knee pain
Every runner should be doing heavy, slow calf raises 2–3 times per week.
Signs You Need An Exercise Physiologist
You may benefit from an assessment if you:
Keep getting the same injury
Feel tight or stiff after every run
Have had to stop running due to pain
Are returning after injury
Want to increase distance safely
Are over 40 and noticing more niggles
Want to run for longevity, not just fitness
Running Is A Skill Not Just Cardio
Good running comes from:
Strength
Control
Load management
Smart progression
Not just willpower.
I Help Runners Of All Ages And Abilities
Return from injury safely
Improve strength for running
Increase distance without pain
Stay consistent
Run confidently as they age
Through tailored, evidence-based exercise programs.
If you want to run without injury:
Prepare your body for running, don’t just run.
Strength training. Progress gradually. Listen to early signs. Recover properly.
Your future running self will thank you.
Located in Upper Mount Gravatt, meet your Exercise Physiologist and feel free to explore our other blogs to learn more and gain additional insights.
Call or Text +61 421 967 711
