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Common Running Mistakes That Lead to Injury

  • 6 days ago
  • 3 min read

Running is one of the most accessible ways to stay fit, improve cardiovascular health, and boost mental wellbeing, but staying injury-free is key to enjoying the sport long-term. Many running injuries aren't caused by a single event, instead developing gradually due to small training mistakes that build up over time.


At LMH Optimal Therapy, we regularly help runners recover from injuries and improve their movement so they can continue doing what they love. Here are some of the most common mistakes we see - and how you can avoid them.


Doing Too Much Too Soon

It's easy to get carried away when motivation is high, but increasing your mileage or intensity too quickly is one of the biggest causes of injury. Your muscles and cardiovascular system often adapt faster than your tendons, ligaments and joints, meaning your body may not be ready for the extra load. Try to increase your training gradually and allow your body time to adapt - building consistency over several weeks is far more effective than trying to make sudden progress.



Skipping The Warm-Up

Heading straight out of the door without warming up can leave muscles feeling stiff, and reduce how well you move during your run. A short dynamic warm-up can help increase blood flow and prepare your body for exercise.

Try Including:

  • Leg swings

  • Walking lunges

  • Hip circles

  • Bodyweight squats

  • Calf raises

Just five minutes before your run can make a noticeable difference!


Ignoring Small Niggles

Many runners try to push through discomfort, hoping it will disappear after a few kilometres. Unfortunately, minor aches often become bigger injuries if they're ignored. Looking out for common early warning signs (like knee pain, heel pain, tight hips, or stiffness in your lower back) can help prevent weeks or even months of forced rest.



Forgetting About Recovery

Many runners forget that training is only half of the equation - recovery is where your body adapts and becomes stronger. Without appropriate recovery, fatigue can build, increasing the risk of overuse injuries.

Good recovery includes:

  • Rest days

  • Quality sleep

  • Good nutrition

  • Hydration

  • Mobility work

  • Sports massage when appropriate

Think of recovery as a part of your training plan - not a break from it.


Neglecting Strength Training

Many runners believe the best way to improve is simply to run more. In reality, strength training plays an extremely important role in improving stability, power and resilience.

Strong glutes, core muscles and legs help support efficient running mechanics, and reduce unnecessary strain on joints and soft tissues. Even one or two strength sessions each week can make a difference!


Overlooking Mobility

Tight hips, calves, ankles and the upper back can all affect the way you run. When one area doesn't move well, another often compensates, increasing the risk of discomfort or injury. Incorporating regular mobility exercises into your routine can help maintain healthy movement patterns and support efficient running.



How Chiropractic Care & Sports Massage Can Help Runners

Training places repetitive stress on the body, and over time this can lead to stiffness, muscular tension and reduced mobility. At LMH Optimal Therapy, we work with runners of all abilities to help them recover, move more efficiently and stay active throughout the year.

Chiropractic Care May Help By:

  • Improving joint mobility

  • Reducing stiffness

  • Supporting healthy movement patterns

  • Addressing restrictions that may affect running mechanics

Sports Massage May Help By:

  • Reducing muscle tension

  • Improving flexibility

  • Supporting recovery after training

  • Helping manage tight calves, hamstrings and hips

Together, these treatments can complement your training programme and help keep your body performing at its best.


Keep Running Strong

The best running plan is one that allows you to stay consistent. By training sensibly, prioritising recovery, and addressing small issues before they become bigger problems, you'll give yourself the best chance of enjoying injury-free running for years to come.

Whether you're preparing for your next race, getting back into running after a break, or simply looking to improve your recovery, taking care of your body is one of the smartest investments you can make.


Ready to Stay One Step Ahead of Injury?

At LMH Optimal Therapy, we help runners across Poole and the surrounding areas recover from injury, improve mobility, and support long-term performance through personalised chiropractic care, sports massage and rehabilitation advice.

Whether you're chasing a personal best or enjoying your weekly parkrun, we're here to help you keep moving with confidence.


Let's keep getting you back to optimal performance.

📍 Based in Poole on the Nuffield Estate

 
 
 

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