Picture of people ready to run for a race, legs and shoes visible.

Running Tips to Avoid Injuries This Year

With spring around the corner, running is a great way people can stay active. Whether you are new to running or you are experienced, here are a few tips before you get started.

  • It is important to have properly fitted shoes and proper shoes for the type of activity you are participating in (example: road vs. trail running). Everyone’s feet are unique – if you’re unsure about proper footwear or have issues with shoes in general, check out our article “Are Orthotics Right For You?” and Corydon Physiotherapy‘s article on “How to Choose a Running Shoe.
  • It is also important to warm up and cool down before and after your run. Warming up prior to exercise helps your body get ready for the activity. It can also decrease your chance of injury and post exercise muscle soreness (Mayo Clinic, 2021a).
  • It is also important to ease into running, especially if you are new to the activity or are not used to running outside. As you would with any new activity, you should gradually increase your speed and distance as you progress and set realistic and achievable goals. We recommend checking out Corydon Physiotherapy’s article on “What is Running Cadence?” to learn more.

Common Injuries Related to Running

With any exercise and activity, injuries can happen.

Plantar Fasciitis

Plantar fasciitis (aka plantar fasciopathy) is a common injury to the bottom of the foot. It is when the plantar fascia becomes irritated.

Patellofemoral Pain Syndrome (PFPS)

Also known as Runner’s Knee, PFPS is a common injury in running and sports. The pain is often located at the front of the knee and often increases with running, stairs, jumping and sitting long periods. (Mayo Clinic, 2021b)

Shin Splints

Shin splints are considered an overuse injury affecting the muscles in the lower leg. The pain is often felt in the front of the leg (anterior) during running or other activities.


A tendinopathy is an overuse injury to a tendon. Common areas to have tendinopathies related to running are patellar, hamstring and Achilles tendons.

Whether it be for preventing or treating an injury, a physiotherapist can help you with your running needs and goals.

Need Advice on Running This Year?

We’re here to help you with any upcoming running plans and goals you may have or if you have suffered an injury from running already.

We promise we won’t send any more than one (1) email per month.


Mayo Clinic. (2021, October, 6). Aerobic exercise: How to warm up and cool down. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517   

Mayo Clinic. (2021, February, 5). Patellofemoral pain syndrome. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/patellofemoral-pain-syndrome/symptoms-causes/syc-20350792