Common Running Injuries
Most running injuries fall into a small handful of overuse patterns rather than being caused by a single incident, and they tend to share similar root causes: too much load, too soon, without enough recovery. This is a quick overview of the most common ones, with links to a fuller breakdown of each.
Shin splints
Pain along the inner edge of the shin bone, usually from a rapid increase in mileage, unsuitable footwear, or a sudden switch to harder running surfaces. See shin splints for causes and general management.
Runner's knee
Pain around or behind the kneecap, often linked to hip and thigh weakness, worn shoes, or a sharp increase in hills or downhill running. See runner's knee for a full breakdown.
IT band syndrome
Pain on the outside of the knee that typically builds a few kilometres into a run rather than being present from the start, often tied to hip weakness and training load. See IT band syndrome for more detail.
Plantar fasciitis
Heel pain that's often sharpest with the first steps in the morning, linked to strain on the tissue connecting the heel to the toes. See plantar fasciitis for causes and management approaches.
Other issues worth knowing about
Achilles tendon irritation, stress fractures, and general muscle strains also show up regularly in distance runners, usually from similar root causes: rapid mileage increases, inadequate recovery, or a sudden change in surface or footwear. Normal post-run soreness is different from an injury; see understanding DOMS for how to tell the two apart.
Shared prevention principles
Despite covering different body parts, most of these injuries respond to a similar set of habits: gradual mileage increases, appropriate footwear, adequate recovery between hard sessions, and a consistent warm-up and strength routine. See stretching before and after running and how to choose running shoes for your first race for two of the more practical starting points.
General warning signs to stop and see a professional
- Pain that gets worse during a run rather than easing as you warm up
- Pain sharp enough to change how you walk or run
- Swelling, warmth, or visible change around a joint
- Pain that persists or worsens despite a couple of weeks of reduced training
- Any pain you're unsure about rather than clearly just muscle soreness
None of this is a substitute for a proper diagnosis. If something doesn't fit a pattern you recognize, or simply isn't improving, see a doctor or physiotherapist rather than trying to self-diagnose from articles like this one.
Browse upcoming races and build your training around realistic recovery time.
Browse eventsMy honest observation, based on the pattern of deferral and transfer requests we process around larger events, is that injury-related changes seem to cluster in the final few weeks before a race rather than being spread evenly across a training block. I can't say precisely why from a marketing seat, but it lines up with how overuse injuries typically build gradually before becoming noticeable. If an injury is affecting your plans, checking your event's specific policy on the category page early tends to leave you with more options than waiting until race week.
Frequently asked questions
What's the most common running injury?
Overuse injuries as a group, including shin splints, runner's knee, IT band syndrome, and plantar fasciitis, are consistently among the most common issues reported by distance runners.
Are most running injuries preventable?
Many are linked to training load increasing faster than the body can adapt, so gradual progression and adequate recovery reduce risk significantly, though not every injury is fully preventable.
How do I know if pain is a real injury or just soreness?
Normal soreness is usually widespread, symmetrical, and improves day by day. A sharp, localized pain that worsens or doesn't improve is more likely an injury worth having checked.
Should I stop running completely if something hurts?
Not always, but any pain that changes how you move, worsens during a run, or persists despite reduced training is a reason to see a professional rather than push through.