Spring Into Running: Tips to Prevent Injury and Build Strength

With spring comes earlier sunrises, warmer evenings, and the buzz of running events. It’s the perfect time to lace up your shoes and enjoy the freedom of running. However, the combination of event excitement and increased training volume often leads to overtraining and running-related injuries such as shin splints, Achilles tendinopathy, and anterior knee pain. The good news? With the right approach, you can reduce your risk, optimise performance, and enjoy running injury-free.

1. Build up gradually

The most common mistake new and seasoned runners make is progressing too quickly. Rapid increases in distance or intensity place excessive load on joints, tendons, and muscles. Research consistently shows that progressive overload must be gradual, especially for long runs. Think small, steady increments in distance and pace rather than big leaps. Novice runners should typically aim for 3-4 runs per week with at least one rest day, allowing tissues to adapt.

2. Match footwear to your biomechanics

Running shoes are not one-size-fits-all. Proper footwear selection should be based on foot type and running gait mechanics. A gait analysis at a sports shoe store, such as Smith’s Sports Shoes, can identify pronation patterns, stride efficiency, and loading distribution. Correct footwear can reduce ground reaction forces and minimise stress on vulnerable structures, particularly in the lower limb.

3. Optimise running mechanics

Biomechanical factors play a major role in running injuries. Two key strategies are:

• Shortening stride length and increasing cadence (steps per minute). This reduces vertical loading rates and peak ground reaction forces, lowering stress on knees and shins.
• Avoiding overstriding. Landing closer to your centre of mass decreases braking forces and improves efficiency.

4. Prioritise dynamic warm-ups

Static stretching before running has limited benefit and may even reduce neuromuscular readiness. Instead, a dynamic warm-up prepares muscles and joints for the demands of running by increasing blood flow and synovial fluid circulation. Examples include:

• Calf raises off a step
• Leg swings (front-to-back and side-to-side)
• Lateral lunges
• Hip mobility drills such as “open and close the gate”
• Banded glute walks

These movements prime the calf-achilles complex, quadriceps, hamstrings, and glutes, reducing the risk of injury and improving stride efficiency.

5. Strength training for runners

Strength training is a cornerstone of injury prevention. Targeted resistance exercises improve tendon stiffness, bone density, and neuromuscular control. At least 1-2 sessions per week are recommended, with emphasis on single-leg work to replicate running mechanics. Examples include:

• Single-leg squats or knee bends – improving knee stability
• Single-leg Romanian deadlifts – strengthening hamstrings and glutes
• Calf raises (double and single leg) – enhancing Achilles and plantar flexor resilience

It’s important to avoid heavy strength sessions immediately before long runs to allow adequate recovery and performance capacity.

6. Recovery and lifestyle factors

The body adapts during recovery, not during training. Key factors include:

• Sleep: Less than 7 hours of sleep per night is strongly associated with higher injury risk.
• Nutrition: Maintaining an optimal body weight and ensuring adequate macronutrient and micronutrient intake supports tissue repair and energy availability. A consultation with a sports nutritionist can provide personalised strategies.
• Rest Days: Scheduled rest or active recovery days (e.g., cycling, yoga, swimming) prevent overtraining and cumulative fatigue.

7. Know when to seek help

Despite best efforts, niggles can develop. Persistent shin pain, achilles stiffness, or anterior knee pain may signal underlying biomechanical imbalances or training errors. A physiotherapy assessment can identify the root cause and provide a personalised warm-up, exercise plan, and load management strategy tailored to your needs.

Final Thoughts

Running is one of the most accessible and rewarding forms of exercise. With the right preparation – gradual progression, correct footwear, optimised biomechanics, dynamic warm-ups, and structured strength training – you can enjoy the full benefits while minimising the risk of injury.

At Recharge Physio, we specialise in helping runners stay on track. Whether you need injury treatment, gait analysis, or a tailored strengthening programme, we’ll support you every step of the way.

By Jaydn Nixon & Aimee Burnell (BHSc, Physiotherpay)

Need physio help? Book online at: Recharge Physio