by Apple Therapy

A running related-injury may be best defined as “musculoskeletal pain in the lower limbs that causes restriction on or stoppage of running (distance, speed, duration or training) for at least 7 days or 3 consecutive scheduled training sessions, or that require the runner to consult a physician or other health professional” (Yomato et al, 2015).

Here are 3 ways to help reduce risk of injury as a runner:

  1. Start small and build consistency. For example, if you are looking to run more – try adding 1 day for 1-2 weeks to see how you feel or add some run/walking to increase your volume gradually. The recommended volume increase is around 20% per week to make sure you are able to physically and mentally prepare for more running
  2. Address sleep and stressors. Some of the simplest things we can do to perform better in daily life is to ensure we’re getting enough high-quality sleep and address stressors in our lives. Having hobbies and social life outside of sport is also important for stress reduction.
  3. Try strength or cross-training. There are many ways to build strength, which may surprise you. The CDC recommends making weight training a regular part of physical activity (1-2x per week) as it has been shown to have positive effects on performance, bone and heart health. However, you can also try other sports, such as playing basketball, soccer or ultimate frisbee and have some strength benefits. If you are unsure where to start with strength training, try searching the internet for an easy at home exercise video or reach out to a local gym.

If you are interested in learning more, check out the following resources or connect with your local running communities. Experiencing pain with running or interested in gait analysis? We’re here to help!

  • The Strength Running Podcast by Jason Fitzgerald
  • How much physical activity do adults need? (CDC,

For more information on our running gait analysis, click here!

  • Yamato TP, Saragiotto BT, Lopes AD. A consensus definition of running-related injury in recreational runners: a modified Delphi approach. J Orthop Sports Phys Ther. 2015;45(5):375-380. doi:10.2519/jospt.2015.5741
  • Centers for Disease Control and Prevention. How much physical activity do adults need? CDC. June 2, 2022. Accessed February 22, 2024.
  • Willy RW, Moreno TJ, Joachim MR, Tenforde AS. Stressing out over bone stress injuries? Breaking down bone loading, risk factors, diagnosis, and rehabilitation. Lecture presented at: APTA Combined Section Meeting; February 16, 2024; Boston, MA.
  • Duplanty AA, Levitt DE, Hill DW, McFarlin BK, DiMarco NM, Vingren JL. Resistance training is associated with higher bone mineral density among young adult male distance runners independent of physiological factors. J Strength Cond Res. 2018;32(6):1594–600. [PubMed: 29470364]