Things to Consider Before Going on Your Next Run
Every January, many people decide to take up running or return to it after a break. It feels like a straightforward way to improve fitness. Lace up some trainers, head out the door and get moving. But this is also the time of year when podiatrists see a sharp rise in running-related injuries.
Most of these injuries are not caused by a single bad run. They often occur because the body is not given time to adapt to the increased stress and load. With a bit of preparation and awareness, many of these problems can be avoided.
Running places repeated load through the feet, ankles, knees and hips. Every step sends force up through the body. If those tissues are not used to it, or if something is not working as it should, pain often follows.
Start by thinking about load
One of the most common mistakes runners make is doing too much too soon. This might mean running too far, too often or at a pace that the body is not ready for.
Someone can feel fit from other activities and still struggle when they start running. Running stresses the body in a very specific way. Muscles, tendons and joints all need time to adjust.
Shorter runs with rest days in between allow the body to adapt. Pain is not a sign of progress. It is usually the body asking for a break.
Shoes are more important than most people realise
Running shoes play a big role in how force is absorbed and transferred through the body. Poorly fitting or worn trainers can increase strain on muscles and joints without being immediately obvious.
Before heading out, it is worth asking a few simple questions. Do the shoes fit the shape of the foot properly? Is there enough room around the toes? Does the heel feel secure? Are the shoes suitable for the surface being run on?
Old trainers are a common issue. Shoes can lose their support long before they look worn out. This often catches people out.
There is no perfect running shoe that suits everyone. Comfort and fit matter far more than brand style or colour.
The surface matters too
Where someone runs affects how much stress the body takes on. Hard surfaces such as pavements transmit more force than softer ground. Hard ground creates more shock, softer or uneven ground can reduce stability.
Sudden changes in surface can also cause problems. Moving from treadmill running to outdoor running, or switching between road and trail, changes how load moves through the body.
Consistency helps. When changes are needed, introducing them gradually gives the body time to adjust.
How someone runs plays a role
Running style influences how well the body copes with load. Small movement patterns repeated thousands of times can lead to injury if something is not working efficiently.
Issues often linked to running pain include poor control at the ankle, excessive movement through the foot, reduced hip stability and limited flexibility in the calf or ankle.
These problems are not always obvious. Many runners assume pain is just part of the process, but ongoing discomfort is often linked to how the body moves rather than how hard someone trains.
Strength supports good running
Running alone is not always enough to prepare the body. Strength plays a key role in absorbing impact and maintaining control.
Areas that often need support include the calf muscles, foot muscles, glutes and core. When these areas fatigue, movement patterns change and stress shifts to other tissues.
Simple strength work a few times a week can make a noticeable difference. It helps reduce injury risk and often improves how running feels.
Listen to early warning signs
Most running injuries start quietly. A bit of stiffness. A mild ache. Something that eases once warmed up.
Warning signs that should not be ignored include pain that worsens during a run, stiffness that does not ease, pain that is still there the next day or changes in running style to avoid discomfort.
Pushing through these signs often leads to longer recovery times later.
How a musculoskeletal podiatrist can help
A musculoskeletal (MSK) podiatrist looks at how the feet function and how this affects the rest of the body. Running injuries are rarely just about the foot. They usually involve how the lower limb and the rest of the body works together.
An MSK assessment may look at foot movement, joint mobility, muscle strength, footwear and training habits. The aim is to understand why pain is developing, not just where it hurts.
Treatment focuses on addressing the cause. This may include advice on training, footwear changes, exercises or orthotics where appropriate. Early input often prevents minor issues from becoming long-term problems.
Running should feel sustainable
Running can be a great way to improve fitness when done with care. It should help people feel stronger, not frustrated or injured.
For anyone returning to running or increasing training in the new year, preparation matters. Small adjustments early on can make a big difference.
At Epsom Footcare, runners of all levels are supported to stay active without pain. A musculoskeletal podiatry assessment can provide clarity and confidence before problems take hold. The goal is not just to start running, but to keep running comfortably.
If something doesn’t feel right as you return to running, booking a musculoskeletal podiatry assessment can help identify problems early and reduce injury risk.
Book a musculoskeletal assessment at Epsom Footcare online or call our Patient Care Team on 01372 723000.
