Whether you’re training for your next half marathon or just running to stay fit, there’s nothing more frustrating than being sidelined by an injury. At Natural Wellness Physiotherapy, we work with runners every week who say the same thing: “I don’t know what I did wrong… I just started hurting.”

The truth? Most running injuries don’t happen from one wrong step—they build up over time because of a few common mistakes. The good news? They’re all preventable.

Here are the top 5 mistakes we see runners make that lead to pain—and what you can do instead to stay healthy and keep running strong.

Mistake #1: Doing Too Much, Too Soon

The #1 cause of running injuries is ramping up mileage too quickly.

Your body needs time to adapt to new stress, especially tendons and joints. If you jump from 10 miles a week to 20 without a plan, you risk overuse injuries like shin splints, plantar fasciitis, and Achilles tendinopathy.

What to do instead:

Follow the 10% rule—don’t increase your weekly mileage by more than 10% each week. If you’re just starting out or coming back from time off, give yourself a 3–4 week runway to build up gradually.

Mistake #2: Skipping Strength Training

Running is a repetitive, single-plane movement. If you’re not doing strength training, you’re missing the chance to build resilience in key muscle groups like the glutes, hamstrings, core, and calves.

Weakness in these areas leads to poor running mechanics, compensation patterns, and eventually pain.

What to do instead:

Add strength training 2–3 times per week. Focus on functional movements like:

• Single-leg squats
  
  
• Deadlifts
  
  
• Step-ups
  
  
• Core stabilization exercises
  
  

If you’re not sure where to start, ask one of our performance PTs—we can build a strength plan tailored to your goals.

Download our free Strength for Runners resource!

Mistake #3: Ignoring Mobility Work

Tight hips, ankles, and thoracic spine are like speed bumps in your running stride. They cause compensation elsewhere in the body, leading to knee pain, IT band syndrome, or lower back issues.

What to do instead:

Spend 5–10 minutes before and after your runs on mobility. Start with:

• Dynamic warmups (e.g., leg swings, walking lunges, ankle circles)
  
  
• Hip flexor and hamstring stretches
  
  
• Foam rolling tight areas like calves or quads
  
  

Better mobility means better movement—and less strain on your joints.

Here's a 5 minute warm-up you can add to your next run.

Mistake #4: Running Through Pain

“No pain, no gain” does not apply to running. Pushing through pain can turn a minor issue into a full-blown injury that takes weeks (or months) to heal.

What to do instead:

Listen to your body. If a discomfort changes your stride, persists beyond your run, or gets worse with activity—it’s time to get it checked out.

Early intervention is key, and the sooner you address it, the faster you’ll get back on track.

Not sure if you should keep running? Watch this video to learn about our stoplight method. 

Mistake #5: Not Getting a Movement Assessment

If you’re struggling with recurring injuries or feeling stuck in your training, you might not need new shoes or more stretching—you might need a movement assessment.

At Natural Wellness Physiotherapy, we evaluate how your body moves, your running form, and identify the root cause of pain or inefficiency.

What to do instead:

Book a 1-on-1 running performance or injury assessment with one of our physical therapists. We’ll give you clarity, a plan, and the tools to run stronger—for life.

The Bottom Line:

Injury-free running isn’t about luck—it’s about strategy. By avoiding these common mistakes and taking care of your body, you’ll stay healthier, recover faster, and enjoy your miles more.

Want help staying strong and injury-free this running season?

📍 Visit us at our Wichita clinics

📞 Book your personalized running evaluation with a Doctor of Physical Therapy

💥 Let’s help you train smarter—not harder

Natural Wellness Physiotherapy – Where runners go to stay in the game.