Running is one of the most accessible forms of exercise, all you need is a good pair of shoes and a stretch of open road. But as physiotherapists, we see many runners who start off with the best intentions and end up sidelined by preventable injuries. Whether you’re a beginner or training for your next race, these five physiotherapy tips will help you run smarter, stay pain-free, and get the most out of your training.
1. Build Gradually: Avoid the “Too Much, Too Soon” Trap
One of the biggest mistakes runners make is increasing distance or intensity too quickly. Your muscles, joints, and connective tissues need time to adapt to new loads.
Physio tip: Follow the 10% rule, don’t increase your weekly mileage by more than 10% at a time. Include one “easy” week every three to four weeks to let your body recover and adapt.
2. Strength Train for Performance and Injury Prevention
Running alone won’t strengthen every muscle you need to run well. Weak glutes, hips, and core muscles are common culprits behind knee pain and IT band issues. Physio tip: Add 2 strength sessions per week focusing on compound movements like squats, lunges, bridges, and planks. Stronger muscles mean better control, stability, and running economy. Running should cover 80% of your training and 20% of the training should be strength and conditioning. Many runners are concerned that strength training will cause them to “bulk up” and slow them down. The good news is that research doesn’t support this idea. In fact, strength training has been shown to improve running efficiency, speed, and overall power without adding unwanted muscle mass.
3. Warm Up Before You Run: Don’t Skip It!
A proper warm-up preps your muscles, joints, and nervous system for movement. It reduces stiffness and improves your stride efficiency. Spend 5–10 minutes on dynamic movements, leg swings, walking lunges, high knees, and gentle drills. Save static stretching for after your run, not before. However, we often see an over emphasis of static stretching and foam rolling for runners, it is not inherently a mistake but often the emphasis should be placed in strength and conditioning to help reduce injuries
4. Ensure You Incorporate Slow Runs
Many runners struggle to accept the idea that, to run faster, they often need to slow down during some of their training sessions. It feels counterintuitive, wanting to get quicker but being told to ease up. However, running too hard too often is one of the most common and damaging mistakes in the sport. What should be easy-paced runs frequently turn into moderate-effort sessions, which can actually hold runners back. The real challenge is that running slowly doesn’t come naturally to many but learning to do so is key to long-term progress. Slow runs should be at a conversational pace. The purpose of these runs is to build a strong aerobic base through increased mitochondrial density, improved oxygen delivery, and greater reliance on fat for fuel.
5. Emphasis Bone Health
Bones are living tissues that require consistent care and support — including adequate vitamin D and meeting the recommended daily intake of calcium. Contrary to popular belief among runners, running itself doesn’t improve bone health; it primarily helps to maintain it. To properly strengthen your bones, focus on incorporating heavy resistance training (such as squats and deadlifts twice a week), ensuring sufficient calcium intake, and avoiding sudden, high-impact stresses on the skeleton, like jumping off steps or landing awkwardly with force.
Running should make you feel strong, not sore. With the right approach, consistency, and support, you can enjoy the benefits of running for years to come and injury-free. If you’re dealing with aches or want a personalized running assessment, book an appointment with us today. A tailored plan can help you run more efficiently, recover faster, and stay on track with your goals.