Why Do Runners Get Injured (And How You Can Stay on Track)?

Female trail runner

Running is one of the simplest and most rewarding ways to stay active—but it’s also a sport with a high injury rate. Studies suggest that up to 70% of recreational runners experience some form of injury every year.

So why does something as natural as running cause so many problems? And more importantly, what can you do about it?

Whether you’re training for a race, running to stay fit or love the way it clears your head, understanding the biomechanics of running can make all the difference in staying injury-free.

Common Running Injuries

Some injuries develop gradually over time, while others seem to appear suddenly.

Here are some of the most common running-related issues:

• Runner’s knee (patellofemoral pain)

• Achilles tendinopathy

• Plantar heel pain (plantar fasciitis)

• Iliotibial band (ITB) syndrome

• Shin splints

• Hip and lower back pain

• Stress fractures

These injuries often share a commonality: they’re caused by overload, poor movement patterns, or muscle imbalances—not just bad luck.

It’s Not Just About the Legs

When it comes to running injuries, it’s easy to focus only on the painful area. However, most injuries are the result of how your entire body moves—from head to toe.

Your running style, strength, mobility, and even your breathing can all influence the strain you place on your joints and tissues.

That’s where a running assessment comes in.

What Is a Physiotherapy Running Assessment?

A running assessment is a comprehensive evaluation of how your body moves when you run. It's designed to uncover the why behind recurring injuries or inefficiencies and give you practical tools to improve your running technique.

Here's what a typical assessment looks at:

1. Running History & Lifestyle

• How often and how far you run

• Previous injuries

• Footwear and terrain

• Training loads and recovery habits

  
  

2. Movement & Strength Testing

• Joint mobility (ankles, hips, spine)

• Muscle strength (especially glutes, hamstrings, calves, and core)

• Balance and control

• Functional movements like single-leg squats or step-downs

  
  

3. Video Gait Analysis

• You’ll run on a treadmill while being filmed from multiple angles.

• The footage is reviewed in slow motion to assess:

  • Foot strike pattern (heel, midfoot, or forefoot)

  • Stride length and cadence

  • Knee tracking and alignment

  • Pelvic and trunk control

  • Arm swing and posture

    
    

4. Footwear Review

• Worn-out shoes or the wrong type for your running style can contribute to injury.

• A review of your current trainers can offer valuable clues.

  
  

Let’s Talk About Cadence

Cadence refers to the number of steps you take per minute while running. It plays a significant role in joint loading, efficiency, and the risk of injury.

A lower cadence (e.g. fewer than 160 steps per minute) is often linked with:

• Overstriding (landing the foot too far in front of the body)

• Increased impact forces on the hips, knees, and shins

• Higher stress on joints and soft tissues

A higher cadence (often around 170–180+ steps per minute) typically means:

• Shorter, quicker steps

• Landing closer to the body’s centre of mass

• Reduced braking forces and smoother loading

Even a slight increase in cadence (by 5–10%) has been shown to reduce the load on joints like the hip and knee—without increasing energy costs.

During a running assessment, your cadence will be measured, and if appropriate, you may be guided toward minor adjustments that reduce strain and improve efficiency over time.

Why It Matters

Many runners unknowingly compensate for tight hips, weak glutes, or poor ankle mobility—leading to overload elsewhere in the body. A running assessment doesn’t just treat symptoms—it identifies root causes and helps prevent future problems.

It’s beneficial for:

• Runners with persistent or recurring injuries

• People returning to running after a break or injury.

• Anyone wanting to run more efficiently or improve performance.

• Beginners wanting to start safely

The Bigger Picture

A running assessment is not about “perfect” form. Every runner is unique, and there’s no one-size-fits-all technique. The goal is to find your most efficient, comfortable, and sustainable way to run—while reducing your risk of injury.

With the right insights and guidance, you can:

• Make small technique changes that make a big difference.

• Strengthen the areas that support healthy running.

• Build resilience and confidence in your body.

Final Thoughts

Running injuries aren’t just bad luck—they’re often preventable. If you’ve struggled with pain or want to better understand your running mechanics, a professional running assessment can be a powerful tool in your training toolbox. Running should feel natural, intense, and enjoyable. With a bit of biomechanical insight, it can remain that way.

For a running assessment, book a Sports Screening online at https://www.performancephysioandpilates.com/physiotherapy-services/sportsscreening

Thanks again for reading! Kirsty Sinclair. The Valley Physio.