Running is popular – but so are injuries
Running is one of Australia’s most popular physical activities – and for good reason. It’s simple, accessible, and great for cardiovascular health. Over 3.4 million Australians participated in running or jogging in 2024. However, there is some risk associated with getting those runners on and racking up thousands of steps: up to 79% of runners experience an injury each year, many of them involving the feet and ankles.
From shin splints to plantar fasciitis and stress fractures, these injuries can sideline even the most dedicated runners. But the good news? Many of them are preventable with the right preparation, footwear, and professional guidance.
Why runners get injured
Running injuries often stem from repetitive strain, biomechanical issues, or simply doing too much, too soon. Common causes include:
- Overuse – increasing mileage or intensity too quickly
- Poor biomechanics – flat feet, high arches, or poor alignment
- Worn-out or unsupportive shoes
- Running on hard or uneven surfaces
- Lack of proper warm-up or cool-down routines
Even small imbalances or weaknesses in the foot or ankle can be amplified over the thousands of steps taken during a run. That’s why understanding how your body moves – and where the risks lie – is essential.
How to prepare your body before a run
Whether you’re heading out for a light jog or a long-distance training session, preparation matters. Here’s how to warm up wisely:
- Start with dynamic stretching – Leg swings, ankle circles, and walking lunges help increase blood flow
- Do some light cardio – A brisk 5-minute walk or slow jog primes the muscles
- Focus on foot and ankle mobility – Calf raises, toe scrunches and balance work can activate the stabilisers
- Post-run, don’t skip the cool-down – Gentle stretching reduces muscle tightness and helps recovery
Consistent strength training (especially for the calves, hips, and core) also goes a long way toward injury prevention.
Choosing the right running shoes
One of the most important decisions a runner can make is what’s underfoot. The right shoes can help support your foot type and running style, while the wrong ones can lead to pain or injury.
Tips for finding the right fit:
- Get a gait assessment – Understand how your feet move when you run
- Match the shoe to your foot type – Flat feet may benefit from stability shoes, while high arches often need more cushioning
- Don’t rely on brand or trends – Comfort and fit are more important than popularity
- Replace shoes regularly – Most running shoes last around 600–800 km before losing support
- Try before you buy – Always test shoes in-store if possible, wearing your usual running socks
How Sanders Podiatry helps your feet stay well for the distance
At Sanders Podiatry, we’re passionate about helping runners stay active, injury-free, and performing at their best. Our expert team offers:
- Biomechanical assessments to analyse your gait and foot structure
- Injury diagnosis and treatment for foot, ankle, and lower limb pain
- Custom orthotics designed to correct imbalances and reduce strain
- Footwear recommendations tailored to your individual needs
- Rehabilitation plans to get you back on track safely and confidently
Whether you’re just starting your running journey or training for your next marathon, we’re here to help you stay one step ahead of injuries.
Book a consultation at one of our clinics in Stirling, Mt Barker, or Linden Park – and run smarter, not sorer.
Sander Podiatry Adelaide – 08 8379 1456 (Greenhill Podiatry)