We see lots of runners in the clinic, from the beginner couch-to-5k type to the ultramarathoner clocking 100-plus kilometres a week. There is a huge gap between the two in the loads placed through the body, yet they often present with the same running injuries stemming from similar causes. This guide covers what causes running injuries, focusing on training error, cadence and gait patterning, and how to spot the early signs. Understanding your running load is where it starts.
Why can one person run 100km a week pain-free while another manages only 10km before knee pain? It largely comes down to training age, or how long you have been doing the activity. The 100km runner has usually built up slowly over years, giving the body time to adapt to that running load, so they have an older training age.
Several factors affect your susceptibility to overload-related running injuries. This post covers the first three: training error, cadence and gait patterning. Part Two covers strength, rest and footwear.
Training Error: The Number One Cause
The single biggest cause of running injuries is training error, meaning running too much, too quickly, with too little rest in between. The body is excellent at adapting and getting stronger and more resilient, provided you give it enough time to do so.
A common example: the average runner starts training for an event and goes from two 5km runs a week (10km total) to a 25km weekly total over five runs. It seems fine because the individual runs have not got longer, but across the week you have more than doubled your running load and cut your recovery, now running on back-to-back days. That reduces the body’s ability to rest and repair, accumulates stress the wrong way, and often leads to injury.
A lot of generic running plans do exactly this, so be careful choosing an online plan or app, and check it has adequate rest days and does not ramp your running load too fast. A rough 10 percent weekly increase is a reasonable guide, though not a hard rule. Managing training error is the foundation of avoiding running injuries.
Cadence: Are You Overstriding?
Cadence is measured in steps per minute, meaning how many times your foot hits the ground each minute. Why does it matter for running injuries? The lower your cadence, the more likely you are overstriding, landing with your foot out in front of you.
Ideally your foot should land underneath your body, not ahead of it. A low cadence usually means overstriding, which forces much more load up into the ankles, knees and hips, slows you down, and makes you less efficient.
For most people we want to see a cadence around 170 to 180 steps per minute. Most smart watches record cadence, so it is easy to check your runs and adjust if it sits too low. A simple way to lift your cadence is to run to a playlist at 180 beats per minute, and there are plenty of cadence playlists to choose from.
Gait Patterning: How You Move Under Load
Following on from cadence, your gait patterning can also contribute to running injuries. There is a lot involved in analysing gait patterning, and we will not go into every detail here, but the degrees of motion and control at each joint of the lower limb, the involvement of the upper body, and the core control linking the two all affect the loads placed through the body.
Joint restriction, or insufficient strength or control, can alter your gait patterning and lead to injury. This is why a trained eye matters when assessing running injuries, since gait patterning issues are not always obvious from the outside.
How to Spot the Signs Early
The earliest warning signs of running injuries are usually a niggle that appears at a consistent point in your runs, pain that lingers after you stop, or discomfort that builds week to week as your running load climbs. A sudden jump in training, a low cadence, or a change in how you feel your gait patterning are all worth paying attention to before they become an injury.
Because there is so much potentially involved, being assessed by someone with expert knowledge is valuable. Our running assessment reviews your cadence, gait patterning and training load in detail, and our sports physiotherapy and performance physiotherapy teams can help you address what is found.
Frequently Asked Questions
What is the most common cause of running injuries?
Training error is the number one cause, meaning increasing your running load too quickly with too little recovery. The body adapts well when load is built gradually, but struggles when weekly kilometres jump sharply.
What cadence should I run at?
For most runners, a cadence around 170 to 180 steps per minute is a good target. A lower cadence often means overstriding, which increases the load through your joints and raises your risk of running injuries.
Can my gait cause running injuries?
Yes. Joint restriction or a lack of strength and control can alter your gait patterning and change how load is distributed through the body, which can contribute to injury. A running assessment can identify these patterns.
How do I know if I am doing too much?
Watch for niggles at a consistent point in your runs, pain that lingers afterwards, or discomfort that builds as your running load increases. A rough 10 percent weekly increase helps keep training error in check.
Read Part Two
This post covered the training and technique causes of running injuries. In Part Two, we cover how to prevent running injuries with strength and recovery, including single-leg strength, rest and footwear.
Book an Appointment
Book an appointment at BeFit Training Physiotherapy. No referral needed.
BeFit Training Physiotherapy Edgecliff
Ground Floor, 287-289 New South Head Road, Edgecliff NSW 2027
Phone: (02) 9327 7749
BeFit Training Physiotherapy Coogee
Shop 1/2 Byron Street, Coogee NSW 2034
Phone: (02) 7205 2805
