The 6 Most Common Running Injuries (and How Strength Training Helps)

Running injuries are very common. Studies estimate that somewhere between a fifth and a half of runners pick up an injury each year. Almost all of them are overuse injuries, where a tissue is loaded more than it can currently recover from.

The usual triggers are a sudden jump in weekly mileage, adding speed work or hills too quickly, poor sleep or fuelling, and tissues that simply aren't strong enough for the running you're asking them to do. Strength training can't remove every risk, but it raises the ceiling of what your body can tolerate.

Important: this article is general information, not a diagnosis. If you have sharp pain, swelling, pain at night or pain that's getting worse, see a physiotherapist or GP.

A dull ache around or behind the kneecap, often worse on stairs, downhill running or after sitting for a long time.

What helps: reducing aggravating load for a while, then building strength in the quads and hips. Split squats, step-downs, wall sits and hip abduction work are a good starting point. We go deeper in our runner's knee and ITB article.

Stiffness and pain in the Achilles tendon, typically worst first thing in the morning and easing as you warm up.

What helps: tendons respond to slow, heavy loading. Calf raises (straight and bent knee), progressing to heavier weights and eventually hopping drills. Complete rest usually makes the tendon weaker, not better.

Pain along the inner edge of the shin bone, often in newer runners or after a quick increase in mileage.

What helps: easing back the running volume, building calf and foot strength, and returning gradually. Pain that is pinpoint, gets worse while running, or hurts at rest needs checking for a stress fracture.

Sharp pain under the heel, worst on the first steps in the morning.

What helps: calf and foot strengthening, including heel raises with the toes on a rolled towel, managing standing and running load, and patience. It often takes a few months to settle.

ITB pain shows up as pain on the outside of the knee, usually starting at the same point in every run. Hip strength, especially the glutes, and tweaking volume and downhill running help most.

Hamstring problems range from a tight, nagging ache high up near the sit bone (proximal hamstring tendinopathy) to strains during fast running. Hamstring bridges, Romanian deadlifts and Nordic curls build resilience.

• Increase weekly mileage gradually and take an easier week every 3 to 5 weeks
• Strength train 2 times a week, focusing on calves, quads, hips and hamstrings
• Keep most of your running easy
• Sleep 7 or more hours and eat enough to support your training
• Treat niggles early: reduce load for a few days rather than running through it for weeks