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JY Exercise Physiology

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Runnings shouldn’t cause pain or injuries.

Running is one of the most accessible and rewarding forms of exercise. It improves cardiovascular fitness, supports mental health, and keeps you feeling strong and capable.

But here’s the reality I see every week at JY Exercise Physiology.

Most running injuries are not caused by running. They’re caused by how you prepare (or don’t prepare) your body for running.

This guide will show you how to train in a way that keeps you running consistently, without the cycle of pain, rest, and frustration.

Why Do Runners Get Injured ?

The most common running injuries we see include:
  • Shin splints
  • Achilles pain
  • Knee pain (runner’s knee)
  • Hip pain
  • Plantar fasciitis
  • Hamstring and calf strains
  • Lower back tightness
These are rarely random. They are usually caused by:
Essential exercises include:
  • Calf raises (heavy and slow)
  • Split squats
  • Step-ups
  • Romanian deadlifts
  • Single-leg balance work
  • Glute bridges
Strong runners are resilient runners.

2. Respect Load Progression

Most injuries happen when:
  • Increasing distance too quickly
  • Adding speed work suddenly
  • Returning after a break and running at old levels
  • Glute bridges
A safe rule: Increase total weekly load by no more than 10% per week.

3. Don’t Ignore “Little Niggles”

Early signs of overload:
  • Morning stiffness in Achilles or calves
  • Knee discomfort after runs
  • Tight hips
  • Sore shins
  • Plantar foot tightness
These are warning signs not things to run through. Early management prevents long layoffs.

The Most Overlooked Muscle for Runners: The Calf

Your calves absorb 6–8 times your body weight with each stride.

Weak calves are strongly linked to:
  • Achilles pain
  • Shin splints
  • Plantar fasciitis
  • Knee pain
Every runner should be doing heavy, slow calf raises 2–3 times per week.

Signs You Need An Exercise Physiologist

You may benefit from an assessment if you:
  • Keep getting the same injury
  • Feel tight or stiff after every run
  • Have had to stop running due to pain
  • Are returning after injury
  • Want to increase distance safely
  • Are over 40 and noticing more niggles

Running Is A Skill Not Just Cardio

Good running comes from:
  • Strength
  • Control
  • Load management
  • Smart progression
Not just willpower.

I Help Runners Of All Ages And Abilities

  • Return from injury safely
  • Improve strength for running
  • Increase distance without pain
  • Stay consistent
  • Run confidently as they age

Through tailored, evidence-based exercise programs.

If you want to run without injury:

Prepare your body for running, don’t just run.

Strength training. Progress gradually. Listen to early signs. Recover properly.

Your future running self will thank you.

Located in Upper Mount Gravatt, meet your Exercise Physiologist and feel free to explore our other blogs to learn more and gain additional insights.

Call or Text +61 421 967 711

Email jy.exercisephysiology@gmail.com

Why Do Runners Get Injured ?

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