How to Reduce Your Risk of Running & Marathon Injuries

Can every running injury be prevented?

No training plan can remove every risk. The practical aim is to prepare for the demands of running, allow recovery and respond early when symptoms change.

Beginners and experienced runners can both develop problems. A race deadline should not override your health or a rehabilitation plan.

Build from what you can manage now

Use a starting point that suits your current fitness and recent running history. Returning after an injury or a long break usually calls for a different approach from continuing an established routine.

For marathon preparation, choose a plan suited to your experience and adapt it if symptoms develop. Ask for individual advice when returning from injury.

Include strength work

Running does not replace all forms of strengthening. NHS guidance recommends muscle-strengthening activity on at least two days each week, covering the major muscle groups.

Depending on your ability, this might include controlled calf raises, squats, step-ups and resistance exercises for the hips and trunk. Begin with manageable resistance and progress over time.

Warm up and choose comfortable kit

Begin with gentle movement before harder exercise. Brisk walking followed by easy running can provide a gradual start; avoid forcing a painful stretch.

Choose footwear that feels comfortable and has enough space for your feet. Test shoes and socks during training rather than wearing an unfamiliar combination for the first time on race day.

Start recovery after each session with a gentle cool-down walk. Keep your routine realistic enough to follow consistently.

Recognise common problem areas

Symptoms overlap, so location alone does not establish a diagnosis. Common areas runners seek help with include:

• Front or outer knee pain.
• Shin discomfort.
• Achilles or heel pain.
• Calf and hamstring strains.
• Ankle injuries.
• Outer hip pain.

When is soreness a warning sign?

Some general muscular aching can occur after unfamiliar exercise. Sharp pain, worsening symptoms during a run, persistent swelling or discomfort that does not settle should prompt a reduction in training and advice.

Do not repeatedly test an injury with another long run. A return-to-running plan may use shorter walk–run sessions, with recovery between them and progression based on your response.

Take shin pain seriously

Pause the activity causing shin pain and seek help if symptoms are worsening or not improving. Not all shin pain is shin splints: repetitive loading can also cause a stress fracture, which requires a different plan.

Seek urgent advice through NHS 111 for severe pain or a significant injury, especially with increasing swelling or difficulty putting weight through the leg.

How can an assessment help?

If pain keeps returning or disrupts training, bring details of your recent runs, footwear and previous injuries to an appointment. Discuss what you want to return to and when.

The next step should follow the assessment. A scan, injection or orthotic is not an automatic requirement for every runner.