RUNNING INJURIES

Why Do Runners Keep Getting Injured? (And How to Stay on Track This Season)

By James Makin – Osteopathic Care Clinic, Douglas, Cork

Running is booming again, and it’s brilliant to see. Whether you’re training for a marathon, getting into HYROX, or simply building your fitness, more people than ever are taking to the roads and trails. With that increase in activity, we’re also seeing more runners at the Osteopathic Care Clinic in Douglas, Cork presenting with avoidable running injuries.

The reality is that a large proportion of runners will pick up an injury each year. The most common issues we see in clinic include runner’s knee (patellofemoral pain), Achilles tendon pain and Achilles tendinopathy, calf strains, shin splints, and IT band syndrome. These conditions are rarely the result of “bad luck.” They usually happen when training demands exceed the body’s ability to cope with load.

A major factor behind most running injuries is how training load is managed. Increasing running distance, speed, or intensity too quickly often overwhelms tissues that aren’t yet prepared for the extra demand. It’s not just about how far you run — it’s about how quickly you progress. When training load spikes too fast, the risk of injury increases significantly.

Previous injuries also play a huge role. Runners who have previously struggled with knee pain, Achilles pain, calf strains, or shin splints are at higher risk of re-injury if they haven’t fully rehabilitated the underlying issue. Simply resting until pain settles isn’t enough. Proper rehabilitation and structured strength work are essential to prevent recurring problems.

Running mechanics and movement patterns also influence injury risk. Factors such as poor trunk control, weak hips, limited mobility, or inefficient stride patterns can increase stress on specific joints and soft tissues. Many runners don’t notice these issues themselves, but over time they contribute to overload and pain. This is where a running injury assessment and biomechanical assessment with a sports osteopath can be extremely valuable.

Strength and conditioning play a critical role in injury prevention. Weak calves can overload the Achilles tendon, while weak hips and glutes can contribute to knee pain and IT band problems. Improving strength and movement control helps build resilience, allowing the body to tolerate higher training volumes and reducing the risk of overuse injuries.

Footwear and recovery habits also matter. While running shoes alone rarely cause injuries, changing footwear too frequently, wearing inappropriate shoes for your running style, or relying too heavily on cushioning can contribute to problems. Recovery factors such as sleep, nutrition, and stress levels also influence how well the body adapts to training. Without adequate recovery, even well-planned training can lead to injury.

The good news is that most running injuries can be prevented with the right approach. Building training load gradually, allowing the body time to adapt, and incorporating strength and conditioning can significantly reduce injury risk. Addressing previous injuries properly, rather than pushing through pain, is key to long-term running health.

A professional movement and running assessment can help identify issues such as overstriding, posture problems, or lack of control that may be increasing load on your joints and tissues. Making small adjustments early can have a big impact on injury prevention.

Running injuries don’t have to be inevitable. They usually happen when training demands exceed the body’s current capacity. By focusing on strength, managing load intelligently, and addressing movement issues early, runners can stay healthy and consistent with their training.

At Osteopathic Care Clinic in Douglas, Cork, we specialise in running injury treatment, sports injury rehabilitation, and osteopathic care for runners. We focus on movement, load management, strength deficits, and running mechanics to help you recover from injury and stay injury-free. Whether you’re dealing with Achilles tendon pain, knee pain when running, or simply want to prevent injury ahead of marathon season or HYROX events, our goal is to keep you running well — not just getting back to it.