Common Running Injuries

Running is meant to feel good but sometimes aches and pains creep in, and it’s hard to know if you should rest, push through or get help.

This page is your quick guide to the most common running injuries. You’ll find:

What each injury actually feels like (in plain language)

  • Why it tends to happen

  • Simple steps you can take right now

  • Clear signs of when to seek professional help

Use this page as a handbook, not a diagnosis. It’s here to help you make sense of what’s going on, so you can take the next step with confidence.

And remember: a niggle doesn’t mean your running journey is over. Most issues can be managed with smart tweaks, the right support and a plan that fits your life.

Get My Personal Plan Snapshot - if you’re injured or coming back, I’ll adapt your training so you don’t lose momentum.

Click on an injury below to jump straight to the section:

Shin Splints - That dull ache down the front of your shin

  • A dull, nagging ache along the front of your shin

    • Sudden increase in mileage

    • Hard surfaces

    • Worn-out shoes

    • Swap runs for low impact

    • Ice 10–15 mins

    • Stretch calves

    • Pain sharp or worsening

    • No improvement after 1–2 weeks

    • Pain at rest

  • Shin splints usually mean your plan is pushing too fast.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

IT Band Syndrome - Outside knee pain that flares the longer you run

  • A sharp or burning pain on the outside of your knee, often starting after a certain distance into a run. The pain may ease when you stop but returns quickly when you start again.

    • Weak glutes and hips

    • Running lots of downhill or cambered (sloped) roads

    • Tight IT band or outer thigh muscles

    • Rapid mileage increase

    • Old or unsupportive shoes

    • Reduce long runs until pain settles

    • Strengthen glutes, hips, and core

    • Foam roll gently along quads and outer thigh (not directly on the IT band)

    • Run on even surfaces

    • Shorten stride and slow pace if pain starts mid-run

    • Pain starts earlier and earlier into runs

    • Pain affects walking or climbing stairs

    • No improvement after 2 weeks of reduced training

    👉 At that point, a physio can assess strength imbalances and suggest rehab.

  • IT band pain usually means your body needs strength balance and a smarter progression plan.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Stress Fractures - Localised pain that doesn’t ease with rest

  • Sharp, localised pain in a bone (commonly shin, foot, or hip) that worsens with running. Pain doesn’t go away with rest and may hurt even during walking.

    • Overtraining without enough rest

    • Low bone density or history of stress fractures

    • Sudden mileage increases

    • Repetitive impact on hard surfaces

    • Poor nutrition or low energy availability

    • Stop running immediately

    • Switch to complete rest or non-impact activities only if pain-free (e.g. swimming)

    • Don’t try to “run through it” — it will only worsen

    • Focus on good nutrition, sleep, and recovery

    • Pain is sharp, localised, and doesn’t ease with rest

    • Pain interferes with daily walking or standing

    • Suspect bone injury

    👉 Urgent: see a GP or sports doctor. Stress fractures need medical diagnosis (X-ray, MRI) and structured rest.

  • Stress fractures need medical clearance before training. Once healed, you’ll need a smarter rebuild plan. It doesn’t mean the end of your running journey and that’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Plantar Fasciitis - Heel pain that’s worst first thing in the morning

  • A sharp, stabbing pain in your heel — often worst with your first steps in the morning, or after sitting. It may ease as you move, then return after longer runs or standing all day.

    • Overuse or sudden increase in mileage

    • Tight calves or Achilles

    • Flat feet or very high arches

    • Unsupportive or worn-out shoes

    • Lots of running on hard surfaces

    • Rest from long runs; keep moving with walking, cycling, or swimming

    • Stretch calves and gently roll the arch of your foot with a ball or frozen bottle

    • Wear supportive shoes, even around the house

    • Ice your heel for 10–15 mins after activity

    • Shorten stride and slow pace if pain appears mid-run

    • Pain doesn’t improve within 2–3 weeks of modifying training

    • Pain spreads into your arch or Achilles

    • You can’t walk comfortably without limping

    👉 At that point, see a physio or podiatrist for assessment.

  • Plantar fasciitis usually means your training load and recovery aren’t balanced.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Achilles Tendinopathy - Stiff, sore tendon at the back of your heel

  • Stiffness or pain at the back of your heel, especially with your first steps in the morning. It may ease as you move, then ache or swell after running.

    • Sudden increase in mileage or speed work

    • Tight calves

    • Weakness in the ankle/foot muscles

    • Old or unsupportive shoes

    • Lots of hill running or sprinting

    • Rest from speed/hill sessions; stick to easy running or low impact

    • Apply ice if swollen or sore

    • Gentle calf stretching and heel raises (both legs, then progress to single-leg)

    • Wear supportive shoes — avoid flip-flops/barefoot walking for now

    • Avoid sudden “push-off” movements until stronger

    • Pain is sharp, severe, or getting worse

    • Swelling and tenderness don’t ease after 1–2 weeks of modifying activity

    • Pain interferes with walking or daily activity

    👉 At that point, see a physio for rehab guidance.

  • Achilles pain often means your training load is too much for your recovery.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Hamstring Issues - That tugging pain high at the back of your thigh

  • A tugging, tightness, or ache high at the back of your thigh. It may feel worse when you pick up speed, run uphill, or bend forwards. In more severe cases, it can feel like a sudden “grab” mid-run.

    • Weak or fatigued hamstrings compared to quads

    • Poor warm-up or lack of mobility

    • Sprinting or sudden acceleration

    • Returning to speed work too quickly after a break

    • Prolonged sitting leading to tightness

    • Stop if you feel a sharp “grab” mid-run

    • Apply ice if sore immediately afterwards

    • Gentle stretching once pain begins to ease (don’t force it)

    • Cross-train with low-impact activity if pain-free

    • Reintroduce running gradually with shorter, easier runs

    • Sharp pain or a “pop” during a run

    • Bruising or swelling at the back of the thigh

    • Pain persists beyond 1–2 weeks with rest

    • Difficulty bending forwards or walking normally

    👉 At that point, see a physio for assessment and tailored rehab.

  • Hamstring issues usually mean your training is progressing faster than your strength.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Runner’s Knee - That ache that makes stairs feel like Everest

  • A dull, aching pain at the front of the knee, often just under or around the kneecap. It flares during running, especially downhill, and makes stairs or squatting feel uncomfortable.

    • Weak hips or glutes leading to poor knee alignment

    • Tight quads or hamstrings

    • Overuse or sudden mileage increase

    • Running lots of hills or stairs

    • Shoes that don’t support your gait

    • Cut back on high-impact runs (especially hills)

    • Strengthen hips, glutes, and quads with simple bodyweight exercises

    • Stretch quads, hamstrings, and calves daily

    • Use ice for 10–15 mins after runs

    • Run on softer or flatter surfaces where possible

    • Pain gets worse with everyday activities (stairs, sitting long periods, squatting)

    • Swelling around the kneecap

    • Knee locks, clicks, or gives way

    👉 At that point, see a physio for tailored rehab.

  • Runner’s knee is often a sign of imbalance in strength and training load.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Calf Strain - Sudden “ping” or tightness in your calf

  • A sudden “ping,” tightness, or cramp-like sensation in your calf during a run. It may feel sore or stiff afterwards, making walking uncomfortable.

    • Sprinting or sudden acceleration

    • Fatigue in the calf muscles

    • Poor warm-up or lack of mobility

    • Returning to running too quickly after a layoff

    • Old or unsupportive shoes

    • Stop running if pain was sharp/sudden

    • Apply ice for 15–20 mins to calm swelling

    • Gentle calf stretches only once pain begins to ease

    • Switch to cycling or swimming until walking is pain-free

    • Gradually reintroduce running with short, easy sessions

    • You heard a “pop” or felt tearing

    • Bruising or swelling develops

    • You can’t walk without limping after 48 hours

    👉 At that point, seek medical advice or see a physio.

  • A calf strain often means your body wasn’t ready for the training load.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Hip Pain - Deep ache or pinching at the front or side of your hip

  • A deep ache or pinching sensation in the hip, either at the front, side, or deep in the joint. Pain often worsens with longer runs, hills, or after sitting for a long time.

    • Weak glutes and core

    • Tight hip flexors or poor mobility

    • Sudden mileage or hill training increase

    • Muscle imbalance (quads vs. glutes/hamstrings)

    • Running on uneven surfaces

    • Reduce mileage and avoid steep hills

    • Add hip mobility and glute-strengthening exercises

    • Gentle stretching for hip flexors and hamstrings

    • Apply ice or heat depending on what feels best

    • Focus on shorter, easy runs until pain improves

    • Pain deep in the joint that worsens with rest or weight-bearing

    • Clicking, locking, or giving way of the hip

    • Pain radiates into the groin or down the leg

    • Symptoms last longer than 2 weeks without improvement

    👉 At that point, seek physio or GP advice for assessment.

  • Hip pain is often a sign your body needs strength and stability work, not just more miles.

    Most running injuries don’t mean the end of your running journey — but they do mean your plan needs adjusting. That’s where RunVerity can help.

    • Get a Personal Plan Snapshot → I’ll adapt your training safely around your injury.

    • Book a 10-min Tune-Up Call → if you’re unsure whether to rest, cross-train, or keep running.

Running niggles are part of the journey, but they don’t have to stop you. Most injuries improve with small tweaks, patience and the right support. If you’re not sure where to start, don’t guess, let’s adapt your plan together.

Get My Personal Plan Snapshot — I’ll adjust your training around your injury so you can keep moving safely.
Or book a 10-min Tune-Up Call if you’d like to talk it through.

You don’t have to run this alone.