Whether you’re training for a marathon, triathlon, trail run, or simply running for the love of it, we get it—you just can’t get enough!
In this blog, osteopath Jesse shares how to avoid common running injuries and how recovery and strength training can support your running journey.
Why do running injuries occur?
When people start running, cardiovascular fitness often improves faster than the muscles, tendons, and joints can adapt. This means you might feel like you can push harder and go further very quickly, but your musculoskeletal system isn’t always ready for the load.
That mismatch can lead to overuse injuries such as hamstring, Achilles, and patella tendinopathies.
The best way to reduce your risk—especially if you’re training for an event—is to follow a structured plan that balances:
a progressive running program
proper warm-ups and cool-downs
consistent recovery habits
regular strength training
Running programs
A structured program helps you build distance and speed without overloading your body. This can be designed by a coach (in person or online) or chosen from reputable platforms.
Great options for beginners include Runna by Strava and Garmin training plans. If you’ve trained before, your previous experience can also help guide your plan.
Warm-ups and cool-downs
Jumping straight into a run without warming up can increase your risk of injury. A good warm-up gradually raises your heart rate and prepares your muscles to work.
Try this 5–10 minute routine before running:
Leg swings (forward/backward) – 15 each side
Leg swings (side-to-side) – 15 each side
Calf pumps – 10 each side
Lunges – 10 each side
Finish with light jogging or brisk walking before increasing your pace
Cooling down is just as important. A light walk after your run helps bring your heart rate and body temperature back down gradually, reducing post-run fatigue.
Recovery
Event training often means multiple runs each week, so recovery is key to staying consistent.
Refuel: Rehydrate and eat within 30 minutes of finishing.
Foam roll: Spend up to 2 minutes on each major muscle group—quads, hamstrings, calves, glutes.
Heat therapy: A hot shower or bath can boost blood flow and muscle recovery.
Fatigue can affect running form, so don’t overlook this step!
Strength training
Strength training is one of the best ways to prevent injury and support performance. Since muscles adapt slower than cardiovascular fitness, they need extra attention.
Aim for two strength sessions per week, focusing on the whole body.
Example exercises:
Squats with band around knees – 3x12
Hamstring bridges with band – 3x12
Single-leg calf raises – 3x10 each side
Seated row – 3x12
Side plank hip dips – 2x10 each side
Ready to run smarter?
If you’d like support on your running journey, book in with Jesse or one of our osteopaths today.
These tips are general and may not suit everyone. If you experience ongoing or severe pain, please consult an osteopath or healthcare professional for personalised advice and treatment.