Running is one of the most accessible and rewarding forms of physical activity. It boosts cardiovascular health, strengthens the lower body, supports mental well-being, and requires minimal equipment. But for all its benefits, running injuries also come as a risk many athletes are familiar with.
Whether you’re preparing for your next half marathon or simply enjoying your weekend miles, understanding how to prevent and address running-related injuries is key to long-term performance and longevity in the sport. At Ageless Agility, we’ve seen firsthand how early intervention and smart strategies can make all the difference in keeping runners moving well and pain-free.
In this blog, we’ll break down the most common running injuries, why they happen, what warning signs to look out for, and how to stay ahead of them without relying on rest alone.
Why Runners Get Injured
Running might seem simple—one foot in front of the other—but it places repetitive stress on the muscles, joints, and connective tissues. With every stride, the body absorbs forces up to 2–3 times your body weight. Over time, this can lead to wear and tear, especially if your movement patterns are off or your recovery isn’t optimized.
The most common contributors to running injuries include:
- Training errors – Too much, too soon, or too fast.
- Muscle imbalances – Weak hips, tight calves, or underactive glutes can lead to compensation.
- Poor running mechanics – Faulty gait patterns or overstriding can stress joints and tissues.
- Inadequate footwear – Worn-out or unsupportive shoes alter your mechanics.
- Lack of recovery – Insufficient rest, sleep, and mobility work between sessions.
Understanding these risk factors is the first step in preventing injuries before they interrupt your running goals.
The Most Common Running Injuries
Let’s look at the injuries we see most often in runners at Ageless Agility, how they present, and what may be contributing to them.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it feels like: Aching or dull discomfort around the kneecap, especially during or after running, going downhill, or climbing stairs.
Why it happens: Poor tracking of the kneecap due to hip weakness or tight quads.
Key focus: Strengthening the glutes and hips, addressing alignment, and improving mobility.
2. IT Band Syndrome
What it feels like: Sharp or burning sensation on the outer part of the knee.
Why it happens: Overuse and tightness in the iliotibial band, often linked to weak hip abductors or poor control during single-leg movements.
Key focus: Hip strengthening, foam rolling, gait retraining.
3. Shin Splints (Medial Tibial Stress Syndrome)
What it feels like: Soreness along the inner shin bone, often early in a run.
Why it happens: Sudden increase in training volume or intensity, tight calves, or poor shock absorption.
Key focus: Gradual return to training, strengthening the lower leg, footwear check.
4. Achilles Tendinopathy
What it feels like: Tightness or discomfort in the back of the heel or lower calf.
Why it happens: Repetitive strain without adequate recovery or calf muscle tightness.
Key focus: Eccentric loading exercises, calf mobility, reducing high-impact loads temporarily.
5. Plantar Fasciitis
What it feels like: Stabbing sensation in the heel or arch, especially first thing in the morning.
Why it happens: Weak foot musculature, tight calves, or high mileage on hard surfaces.
Key focus: Foot strengthening, mobility work, gradual return to full training.
The Role of Biomechanics and Gait Analysis
Every runner moves differently—and that’s not a bad thing. But subtle inefficiencies in your movement pattern can lead to cumulative stress over time.
That’s why video-based running assessments are one of our go-to tools at Ageless Agility. With slow-motion analysis, we can pinpoint:
- Overstriding
- Hip drop or pelvic instability
- Collapsing arches
- Asymmetries in stride length
- Excessive vertical bounce
By understanding the mechanics behind your stride, we can make targeted adjustments to reduce strain and improve efficiency—whether that means adjusting cadence, posture, or foot strike.
Signs You Shouldn’t Ignore
As runners, it’s tempting to “push through” discomfort—but that strategy rarely leads to success.
Here are some signs it’s time to stop and check in with a professional:
- Pain that changes your running form
- Discomfort that lingers after runs or worsens over time
- Swelling, stiffness, or sharp sensations during activity
- A sudden drop in performance without a clear cause
Remember: small issues are easier (and faster) to address than full-blown injuries.
Preventing Running Injuries Before They Start
While not every ache means you’re headed for the sidelines, having a proactive strategy helps build resilience. Here’s what we recommend for long-term running health:
1. Strength Training
Focus on glutes, hamstrings, core, and calves. Strong muscles stabilize your joints and absorb impact more effectively.
2. Mobility and Recovery Work
Target tight areas (hips, ankles, calves) regularly and don’t skip rest days. Mobility = durability.
3. Smart Programming
Avoid jumping into new mileage or speed work too quickly. Use the 10% rule and listen to your body.
4. Cross-Training
Activities like swimming, cycling, or strength circuits reduce repetitive load and build total-body balance.
5. Running Assessments
Even if you’re not in pain, an annual check-in with a movement expert can fine-tune your form and prevent future setbacks.
How Physical Therapy Fits In
When runners come to Ageless Agility, our goal isn’t just to help them get out of discomfort—it’s to help them return stronger, smarter, and more equipped to keep running.
Physical therapy offers:
- Hands-on care to address mobility restrictions
- Custom strength programs tailored to your gait and goals
- Movement retraining using video analysis and feedback
- Education so you understand your body and how to care for it
Because when you understand the “why” behind your injury, you’re far more likely to build lasting habits that prevent it from returning.
When to Get Help
You don’t have to wait for an injury to benefit from physical therapy. If you’re preparing for a race, increasing mileage, or just want to stay healthy, working with a movement professional can be one of the best decisions you make.
Dr. Ashley Kranz specializes in working with runners and active individuals of all levels—from weekend joggers to competitive triathletes. Her background as a Division I athlete means she understands the drive to keep moving—and how to do it safely and effectively.
Final Thoughts
Running injuries are common—but they’re not inevitable. With the right training, smart recovery strategies, and guidance from a professional, you can run stronger, longer, and with fewer setbacks.
If you’ve been dealing with a nagging issue, or want to learn how to keep your stride strong, Ageless Agility is here to help. Our performance-based approach puts you at the center of your care—because you deserve more than rest, pills, or being told to “just stop running.”
Book a FREE Discovery Visit to start your journey to pain-free runs.
Additionally, download our FREE Running Injury Report for more tips and insights in how to approach your conditions.