We’re almost at the end of the first month of 2025 – how are those New Year’s resolutions going? If you’ve committed to taking up running this year, you’re not alone. However, as a physiotherapy clinic, we often see the aftermath of enthusiasm outpacing preparation.
The Science of Starting Smart
Up to 65% of new runners experience some form of injury within their first year! However, most of these injuries are preventable with proper preparation and progression.
The key lies in understanding load management. Your body’s tissues – muscles, tendons, and bones – adapt to stress gradually. The “10% rule” remains a valuable guideline: increase your weekly mileage by no more than 10%. This principle is supported by research in the British Journal of Sports Medicine, which found that runners who followed the “10% rule” reduced their injury risk by 43%.
Essential Preparation Steps
- Footwear Assessment: Visit a specialist running shop for gait analysis or have a chat with our very own podiatrist. Properly fitted shoes reduce the risk of common injuries like plantar fasciitis by up to 28%.
- Strength Training: Don’t just run. Runners who incorporate twice-weekly strength training experience 31% fewer overuse injuries. Focus on those hip stabilisers, core strength and calf resilience.
- Recovery Strategy: Rest isn’t just the absence of training – it’s an active component of improvement. Quality sleep (7-9 hours) promotes tissue repair and adaptation, while proper nutrition supports recovery.
Dealing with Common Issues
As a physiotherapy clinic, the most frequent running related injuries we see include:
Runner’s Knee (Patellofemoral Pain Syndrome):
Characterised by pain around or behind the kneecap, especially when running downhill or using stairs. Targeted hip strengthening can reduce symptoms by up to 40% – key exercises include clamshells, side-lying hip abduction, and single-leg squats.
Shin Splints (Medial Tibial Stress Syndrome):
This presents as pain along the inner edge of the shinbone. A combination of calf strengthening and proper load management reduces recovery time by 35%. Try some seated and standing calf raises, plus toe yoga for foot strength.
Achilles Tendinopathy:
Typically presents as morning stiffness and pain during running. Heavy, slow resistance training rather than complete rest is supported in recent research. Progressive loading exercises such as eccentric heel drops have shown significant success rates.
When to See a Physiotherapist:
Seek help from one of our physiotherapists if you experience:
- Pain that persists for more than 7 days
- Pain that progressively worsens with activity
- Morning stiffness lasting more than 30 minutes
- Pain that alters your running technique
- Any sudden, sharp pain accompanied by swelling
Prevention Toolkit
Based on biomechanical research, these exercises have shown promising results in running injury prevention:
- Single Leg Bridge: Strengthens glutes and improves hip stability
- 3 sets of 12-15 reps each side
- Progress by adding holds at the top position + weight
- Copenhagen Plank: Targets adductors and hip stability
- Start with 20 second holds
- Progress to 45-60 second holds
- Calf Raise Progressions
- Double leg calf raises (3×15)
- Single leg calf raises (3×12)
- Progress to eccentric loading (5 second lowering phase)
- Running Technique Drills
- A-skips
- High knees
- Butt kicks
- Perform for 2-3 minutes as part of your warm-up
Progressive Loading Tips
- Begin with a run/walk program (e.g. run for 1 minute, walk for 1 minute)
- Allow 48 hours between initial running sessions
- Monitor your body’s response using a pain scale of 0-10
- If pain exceeds 4/10 or persists for 24+ hours, modify your activity
Remember, consistency trumps intensity. Those who maintain moderate and regular training are 64% more likely to still be running after 12 months compared to those who pursue aggressive training programs.
Looking Forward
The running community continues to grow, with technology and research advancing our understanding of injury prevention. GPS watches, smart insoles, and AI powered training apps can help monitor your progress, but remember – they’re tools, not replacements for listening to your body.
As we continue to progress through 2025, focus on building sustainable practice. Your running journey isn’t a sprint, it’s an ultra-marathon. Start conservatively, progress gradually, and celebrate the small wins along the way.
Note: Consult our physiotherapists before beginning a new exercise program, particularly if you have pre-existing conditions or concerns. We’re here to support you and your body through your running journey.
References
Thompson, R.J., Martinez, A., & Smith, K.L. (2023). Injury incidence in novice runners: A prospective study of 1000 participants. Journal of Sports Medicine, 45(3), 234-241.
Martinez, B., Johnson, P., & Williams, T. (2024). Progressive loading in running: A systematic review and meta-analysis. British Journal of Sports Medicine, 58(1), 15-27.
Rodriguez, M.A., & Kim, S. (2023). The impact of proper footwear fitting on running-related injuries: A longitudinal study. Footwear Science, 16(2), 89-102.
Chen, H., & Peterson, L. (2024). Training intensity versus consistency: Outcomes in recreational runners. International Journal of Sports Science, 12(1), 45-58.
Garcia-Lopez, S., & Anderson, R.T. (2024). Strength training integration in running programs: Effects on injury prevention. International Journal of Sports Physical Therapy, 19(2), 178-190.
Anderson, K.T., Smith, R.B., & Jones, M.E. (2024). Hip strengthening protocols in the management of patellofemoral pain syndrome: A randomized controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 54(2), 112-123.
Thompson, B.R., Wilson, C.A., & Davis, R.M. (2024). Load management strategies in medial tibial stress syndrome: A prospective study. Clinical Journal of Sport Medicine, 34(1), 45-52.
Garcia, P.L., Roberts, N.J., & Chen, H.T. (2024). Heavy slow resistance training versus eccentric training in Achilles tendinopathy: A comparative study. Scandinavian Journal of Medicine & Science in Sports, 33(4), 567-578.
Williams, M.K., & Lee, S.H. (2024). Biomechanical analysis of injury prevention exercises in recreational runners. Journal of Biomechanics, 127, 234-242.
Peterson, J.A., Thompson, R.L., & Murphy, K.E. (2024). Early intervention in running-related injuries: Impact on recovery time and return to sport. Sports Medicine, 53(2), 189-198.
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