Physiotherapist shares routine to avoid getting injured after a run

Getting motivated to go for a run can be hard enough—so the last thing you want to do is compound that by getting injured.

That familiar twinge of a sprained muscle or the hell of heel pain from plantar fasciitis can sideline you for months, setting you back every time you try to work on your fitness.

Thanks in part to lockdown, tracking apps such as Strava, movements such as Couch To 5ks and fitness influencers, the UK is in the grip of a running boom. Marathons have continued to sell out since 2016, and the hashtag ‘running’ accounts for hundreds of millions of posts on Instagram and TikTok. But it also has a high injury rate.

In a new study, published in the British Journal of Sports Medicine, Aarhus University, Denmark, tracked more than 5,200 runners with an average age of 42 over 18 months.

About 35 per cent of runners got injured during that period. And contrary to the belief that running injuries build up gradually, the study revealed many occurred suddenly on a single run.

Kim Johnson, co-founder of Move Well gym and musculoskeletal physiotherapist, says while going for a jog is one of the simplest and most rewarding ways to keep fit, it’s also one of the easiest ways to pick up an injury if your preparation and recovery are not right.

But there are plenty of simple things runners can build into their workouts to reduce this risk, such as a warm up and cool down. Ms Johnson also believes staying on top of sleep, planning an exercise schedule and your nutritional intake also play a part.

While being aware of your body during a run is also vital.

She told the Daily Mail: ‘Really importantly, runners should pay attention to tight calves, sore Achilles tendons, stiff hips and heel pain on waking, which can signal plantar fasciitis.

‘Persistent tightness in one leg often means your body is compensating for overload somewhere else.

‘If you feel a sharp or pulling pain, stop running immediately. Continuing can turn a minor strain into a tear. 

‘If it is general tiredness or a mild stitch, slow down and focus on steady breathing. A simple rule is that if your movement pattern changes because of pain, it is time to stop.’

Ms Johnson is an advocate of planning exercise, to ensure it’s about balance—not just miles—and that it includes a mix of strength, mobility and rest.

She said: ‘Strength training reinforces the muscles and tendons that absorb impact, particularly around the hips, glutes and calves.

‘I recommend two runs, two strength sessions a week as well as one lower-impact activity such as Pilates, which supports posture, core control and pelvic stability, all essential for efficient running. 

‘Even one Pilates session a week can correct imbalances that build up from repetitive stride patterns.’

It’s also smart to ensure you’re wearing the right trainers for the job, otherwise you can increase the likelihood of lower limb injuries, including shin splints, runner’s knee and ankle sprains, due to inadequate support.

A rule of thumb has been to monitor the number of miles you do, and to change your trainers every 300-500 miles—and sooner if there is wear and tear.

Wearing shoes built for your gender could also help, according to the founders of QLVR (‘clever’), the world’s first Running Slipper that’s specifically designed for a woman’s feet, which have higher arches, narrower heels and need wider toe boxes than men’s.

Co-founder Nicolle Dean said: ‘For too long, the athletic footwear industry has sidelined women. The standard approach has been to “shrink it and pink it”. It’s cheaper to share moulds, lasts and cutting dies across genders, building a ‘unisex’ shoe. 

‘This can put female athletes at a higher risk of injury. We decided women deserved better than wearing small men’s shoes.’

Strength coach Ms Johnson also stresses the importance of a good warm up. She says if you are short on time, five minutes is enough – but focus on moving dynamically rather than holding static stretches.

‘This will prepare your muscles, joints and nervous system for the impact and rhythm of running. Going straight from sitting to sprinting is like asking cold elastic to stretch; something will give.

‘Warming up increases blood flow, raises core temperature and activates the stabilising muscles that protect the knees, hips and ankles.’

Then, pay particular attention to your body while you’re running—being mindful of your posture can reduce stress on joints and improve efficiency.

Avoid over-striding, hunching your shoulders or letting your head drop forward. Aim for a slight forward lean from the ankles, relaxed arms close to your sides and your foot landing under your body rather than ahead of it.

‘There is no single perfect running style,’ Ms Johnson explains. ‘But excessive heel striking or hip drop can increase injury risk over time. Video feedback or a gait assessment at a gym can help regular runners fine-tune their form.’

After a run, it might be tempting to skip the cool down and jump in the shower instead. But Ms Johnson, who is also the co-founder of Move Well gym in London, warns against just stopping.

‘A proper cool-down allows your body to shift gradually from exertion to recovery,’ she said. ‘It helps prevent stiffness, aids circulation and restores normal movement.

‘Walk for a few minutes, then do gentle stretching. Avoid forcing deep stretches when muscles are tired. My three essentials for runners are a calf stretch against a wall to protect the Achilles; hip flexor lunge stretch to release tightness from forward motion; and glute stretch lying on your back to ease the piriformis.’

If you are short on time, do one or two of these rather than skip them entirely, Ms Johnson advises.

‘It is better to run slightly less distance and keep recovery in. Foam rolling for 30 seconds per area can also help with circulation and fascia release,’ she adds.

The body and mind maintenance doesn’t stop at the finish line. After a run, aim to eat within 30 to 60 minutes.

A meal or snack combining protein and carbohydrates works best, as protein repairs muscle tissue while carbohydrates restore glycogen.

A smoothie with Greek yoghurt, fruit and oats is ideal if you are on the go, but avoid heavy, high-fat meals or alcohol straight after running, as they slow recovery.

‘Hydration is also key,’ Ms Johnson says. ‘Dehydration thickens the blood and slows nutrient delivery to muscles, which increases injury risk. Aim for roughly 30 to 35 millilitres of water per kilogram of body weight each day, and more in hot weather.

‘Electrolytes replace sodium, potassium and magnesium lost in sweat, helping to prevent cramps and maintain muscle function.’

For muscle repair and recovery, sleep is one of the most powerful tools. Skimping on the amount of quality shut-eye, could slow repairs, raise cortisol levels, and reduce coordination—raising the likelihood of injury.

‘During deep sleep, growth hormone supports tissue repair and adaptation to training load,’ Ms Johnson says.

‘Aim for seven to nine hours of good-quality sleep each night, with time to unwind before bed. Treat it as part of your training plan rather than a luxury.’

With the average runner clocking up more than 300 miles a year, the real race isn’t just about speed or stamina—it’s about staying strong enough to keep running tomorrow.

And staying injury-free has become just as much a part of the sport as the miles themselves.