Running with Confidence: How to Avoid Common Injuries
Running is one of the most accessible and rewarding forms of movement—it builds cardiovascular fitness, boosts mood, and clears the mind. But whether you're just starting out or training for your next race, running injuries can sneak in and slow you down if your body isn’t properly supported.
At Spectrum Health Co, we work with runners of all levels to stay injury-free, improve performance, and feel confident every time they hit the pavement.
Here’s how to run smarter—not harder—with a focus on load management, strength, and recovery.
🏃♂️ Common Running Injuries (And Why They Happen)
Most running injuries aren’t caused by one bad run—they happen from overuse or poor load progression over time.
Some common injuries we see include:
Shin splints
Plantar fasciitis
Achilles tendinopathy
Runner’s knee (patellofemoral pain)
ITB syndrome
Hamstring or calf strains
These often develop when runners:
Increase mileage or intensity too quickly
Lack strength or mobility in key areas
Don’t vary their terrain or training
Wear the wrong footwear for their body or running style
📈 Build a Smart Training Plan
The key to injury prevention? A well-structured training plan built on progressive overload.
This means gradually increasing:
Distance
Speed or intensity
Frequency of sessions
✅ Progressive overload allows your body time to adapt—without tipping over into injury territory.
❌ Rapid spikes in training load are one of the biggest risk factors for running injuries.
💪 Strength Training = Injury Prevention
Strength work isn’t just for gym-goers—it’s essential for runners too.
Adding 2 sessions per week of targeted strength training can:
Improve joint control and running efficiency
Reduce injury risk
Build resilience in muscles, tendons, and ligaments
Focus on lower body (glutes, hamstrings, calves), core stability, and single-leg control to support your running mechanics.
🔄 Mix It Up: Variety Is Key
Running is repetitive by nature—but your training doesn’t have to be.
Introduce:
Trail or soft surface runs
Cross-training (cycling, swimming, rowing)
Interval vs steady-state runs
Rest and recovery days
This variety in training reduces stress on specific tissues and helps avoid burnout—physically and mentally.
👟 Get Your Footwear Right
Wearing the wrong shoes can change your running mechanics and increase your injury risk.
Our tips:
Choose shoes that suit your foot type and running style
Replace worn-out runners every 500–800 km
Don’t switch shoe types too suddenly (e.g., going minimalist too fast)
Still unsure? We can assess your movement and running mechanics to help guide your choice.
🧠 How We Help Runners at Spectrum Health Co
Our team of chiropractors and exercise physiologists works closely with runners to:
Assess gait, mobility, strength, and biomechanics
Identify injury risks and tissue overload
Provide tailored strength and mobility programs
Offer manual therapy and recovery support
Build sustainable training and rehab plans based on your goals
Whether you’re returning from injury, starting your first 5K, or chasing a marathon PB, we’ll help you run with more confidence and less pain.
📣 Come in for an Assessment and Treatment Plan
Ready to run smarter—not just further?
👉 Book an assessment at Spectrum Health Co today.