05/25/2026
What I think causes most running injuries
As a PT, I see a lot of running related injuries (including my own 😁), and in most cases they seem to come down to training errors.
Now I’m not saying the things we usually focus on don’t matter. I still think things like running mechanics, specific strength deficits, shoes, running surface, mobility, and tissue capacity all play a role.
But honestly, in most cases they’re not the MAIN issue.
The biggest driver is usually a poorly structured training plan.
Most runners don’t get hurt from one bad run. It’s usually from doing a little too much, too soon, for too long without enough recovery built in.
So if you’re getting into running or trying to stay consistent, here’s what I’d focus on:
1. Follow a well thought out progressive plan
Either work with a coach or write something simple out and have someone experienced look it over. The goal is consistency and gradual progression, not random hard days mixed in with easy ones.
2. Keep strength training simple and consistent
One to two sessions per week is more than enough for most runners. Focus on heavy basic lifts that maintain strength and tendon capacity. You don’t need to destroy yourself in the gym for it to help.
3. Respect recovery as part of the plan
Your body adapts between sessions, not during them. If you keep stacking fatigue week after week, something is going to give eventually.
At the end of the day, having perfect running form or the “perfect” shoe matters a lot less than having a plan you can actually recover from and repeat week after week.
In my opinion, a good training plan is the biggest injury prevention tool we have.
