New Year running injuries: the 5 most common, and how to avoid them

How common are running injuries?

Running injuries are common, and beginners get them more often. A review that pooled 13 studies found that novice runners had about 17.8 injuries for every 1,000 hours of running, compared with about 7.7 in recreational runners who were already used to it (Videbæk et al., 2015). In other words, per hour on your feet, a new runner is at roughly twice the risk.

That is not a reason to avoid running, just a reason to respect the first few months.

Too much, too soon: what the evidence says

You have probably heard of the 10% rule: never increase your weekly distance by more than 10%. It sounds sensible, but the evidence behind it is weak. In a Dutch trial of 532 novice runners, a slower 13 week programme based on the 10% rule had the same injury rate as a standard 8 week programme, about 1 in 5 (Buist et al., 2008).

A Danish study followed 874 new runners with GPS watches for a year. Across all injuries, there was no clear difference between people who increased their weekly distance by less than 10%, by 10 to 30%, or by more than 30%. There was a hint that runners who jumped by more than 30% had more of certain injuries, including runner's knee, ITB syndrome and shin splints, but this finding was not statistically certain and the authors called for more research (Nielsen et al., 2014).

So there is no magic percentage, but big, sudden jumps are best avoided and a gradual build up with recovery between runs is a sensible default. Our back to running guide sets out how we approach this.

The 5 most common running injuries

A systematic review of 3,500 runners found shin splints (medial tibial stress syndrome) were the most frequent injury, followed by Achilles tendinopathy and plantar fasciitis (Lopes et al., 2012). Runner's knee and ITB syndrome complete the five we cover here, as both also come up regularly in new and returning runners.

1. Runner's knee (patellofemoral pain)

This is an ache at the front of the knee, around and behind the kneecap. It is often worse going up and down stairs and after sitting for a long time, and clicking or grinding is common and not harmful. Exercise is the main treatment, starting with movements that don't hurt and building up. If it hasn't responded after 4 to 6 weeks of self-help, see a physio. Significant improvement can take up to 12 weeks of exercise rehab (Mersey Care NHS Foundation Trust, n.d.a).

2. Shin splints (medial tibial stress syndrome)

Shin splints cause pain and tenderness along the shin, usually when you run. The NHS advises stopping the activity that caused it, switching to something gentler such as swimming for a while, using ice and simple painkillers, and then building back up slowly. It usually settles within a few weeks. If self-help isn't working or the pain is getting worse, get it assessed (NHS, 2023).

3. Achilles tendinopathy

The tendon at the back of the ankle feels stiff when you get up or after resting, often easing after a few minutes of walking, and can be tender or swollen. The key is to reduce or pause the running that set it off and start a tendon loading programme. A useful guide is to keep pain at or below about 5 out of 10 during and after exercise. Expect the programme to take at least 12 weeks, and see a physio if there is no improvement after 4 weeks (Mersey Care NHS Foundation Trust, n.d.b). More on this on our ankle pain page.

A sudden pain at the back of the leg, a snap, or being unable to rise onto your toes can mean a rupture and needs A&E (Mersey Care NHS Foundation Trust, n.d.b).

4. Plantar fasciitis (heel pain)

Pain under the heel and arch that is much worse with the first steps after sleeping or resting, eases as you get moving, then returns after a long time on your feet. Self-help includes supportive shoes, gentle stretches for the sole of the foot and ice. See someone if it is severe, getting worse, keeps coming back or hasn't improved after 2 weeks, or straight away if you have diabetes or tingling or numbness in the foot (NHS, 2025). Read more about plantar fasciitis treatment.

5. ITB syndrome

Iliotibial band syndrome causes pain on the outside of the knee that usually builds the longer you keep moving and eases with rest. Early on, relative rest, ice and simple pain relief help, followed by a progressive strengthening programme and a gradual return to running once you are pain free. See a physio if it isn't improving (Dorset HealthCare University NHS Foundation Trust, n.d.).

How to avoid running injuries

Start with a structured plan

If you are new to running, NHS Couch to 5K is a sensible start. It runs over 9 weeks with 3 runs a week, mixes running and walking at first, and builds to 30 minutes of running. It recommends a rest day between runs and says it is fine to repeat a week (NHS, n.d.). The same principle applies to marathon training.

Do some strength training

This has the best evidence of anything on this list. A review of randomised trials found strength training cut sports injuries to less than a third, while stretching made no clear difference (Lauersen, Bertelsen and Andersen, 2014). The trials covered a range of sports, not just running. Our strength for runners guide has a simple routine.

Sleep

The evidence is limited. In one study of 112 adolescent athletes, sleep was one of the strongest predictors of injury, with those regularly sleeping 8 hours or more injured less often (Milewski et al., 2014).

Choose shoes for comfort

The evidence on choosing shoes by foot type is weaker than shops suggest. A 2015 review found little evidence that impact forces or pronation cause running injuries, and proposed that picking the shoe that feels most comfortable to you is a reasonable way to choose (Nigg et al., 2015). If you keep getting injured, a gait analysis lets us look at your running and training together.