What we’ll cover
  1. Do a mixture of other exercises when starting out
  2. Don’t push yourself too hard
  3. Check footwear
  4. Plan
  5. Get your running injuries sorted

Our top tips to injury proof your running

We have all heard of warming up, starting slowly and building gradually.  However, if we haven’t ran for a while or are just starting out, we seem to constantly go all out.  Pushing the boundaries typically results in injuries.  To ensure a strong and pain free build up, follow our top tips to prevent running injuries.

Our top tips to prevent running injuries

Do a mixture of other exercises when starting out

Running is a great complement to a range of other exercises.  Starting too quickly or suddenly commonly results in overuse injuries such as shin splints, knee injuries, ITB issues or overall fatigue and exhaustion.  Despite the fact that you might be active on the tennis court or the gym, if you’re getting back into running, you may have the cardiovascular fitness but haven’t mastered the strength and biomechanics of running.  Whilst running can be a natural motion, the repetitive nature means that any biomechanical factors or weakness are instantly compounded whilst running.  The human body is designed to adapt to small and gradual amounts of change.

A great starting point if you are already active is to weave running into your current exercise regime.  Try mixing up your running with cycling or swimming.  Strength and resistance training has also been shown to be critical to not only running performance but also injury prevention.  Strength exercises should target the gluteals and core muscles.

Don’t push yourself too hard

Whilst interval training and high intensity can be useful if you have trained for a while, high intensity activity too quickly can result in overuse injuries.  These running injuries includes conditions like shin splints, stress fractures or achilles related pain.  If you are new to running, consider a run-walk program to begin.  If you haven’t run for a while, consider starting slower and building distance and mileage before going for speed and time.  Gadgets such as heart rate monitors are a great way to monitor your intensity.  However, your breathing rate is a simple to way to tell how hard or easily you are working.

Check footwear

Do you have pronated, neutral or supinated feet when you run?  Running creates significant ground reaction force each time your foot hits the ground.  Depending on your running technique and foot type, this force is dispersed through the ligaments, muscles and joints of the lower limb.  Footwear can impact where the force is dissipated or dispersed.  Our podiatry and physiotherapy team are able to guide you through the most appropriate footwear type depending on your level of activity and biomechanics.  Malvern East Physiotherapy are able to perform running and gait assessments to thoroughly assess your biomechanics.


It sounds cliche, but planning a gradual build up not only prevents the likelihood of injury but can ensure you can perform and continue to run at the best of your ability.  Physiotherapists are well placed to assist in developing a safe and gradual program.  Whether it be starting out for the first time or embarking on a training campaign for a marathon, our team can guide you safely.  Our physio team commonly utilises the acute to chronic training ratio when developing an ideal program.  Current research indicates that this ratio is an accurate predictor around the likelihood of soft tissue  injuries and allows our team to assist you in modifying your training accordingly.

Get your running injuries sorted

Any minor injuries or niggles are generally exacerbated given the repetitive nature of running.  This results in minor injuries regularly resulting in more chronic or significant injuries.  Getting help early not only means the recovery time is quicker, but it also means there is less likelihood of having to stop running.  Physiotherapists will work with you to assist in guiding you back from injury as quickly and as safely as possible.

If you are not sure where to start or are experiencing an injury that is affecting your running, see our team of physiotherapists.  Call us or book online today.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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