The Biggest Training Errors Recreational Runners Make
Running is one of the simplest and most effective ways to stay fit—but it’s also one of the easiest sports to overload the body in without realising it.
At Mixed Osteo in Kensington, Melbourne, many runners we see aren’t injured because running is dangerous. They’re injured because of training errors that accumulate over time.
Here are the most common ones.
1. Increasing Distance Too Quickly
One of the biggest causes of injury is doing too much, too soon.
Tissues like tendons, fascia, and joints adapt more slowly than cardiovascular fitness. That means your lungs may feel ready before your body actually is.
Signs you’re progressing too fast:
Persistent tight calves or Achilles soreness
Heel or foot pain in the morning
Knee soreness that lingers after runs
A good general rule is gradual progression in total weekly load, not sudden jumps.
2. Ignoring Early Warning Signs
Pain rarely appears suddenly without warning. Most injuries begin as:
Tightness
Mild discomfort
Stiffness the next morning
Many runners push through this stage, which often turns a small issue into a longer recovery period.
Early assessment and treatment often mean days off instead of weeks.
3. Running Every Session at the Same Pace
Many recreational runners unintentionally run every session at a moderate intensity.
This creates fatigue without building specific adaptations.
A balanced approach usually includes:
Easy runs
Faster sessions
Recovery days
Variation helps the body adapt and reduces overload.
4. Neglecting Strength and Mobility
Running is repetitive. Without strength and mobility work, small imbalances gradually become bigger problems.
Key areas runners often neglect:
Glutes
Calves
Hips
Foot strength
Even short, consistent strength work significantly reduces injury risk.
5. Poor Recovery Between Runs
Recovery is where adaptation actually happens.
Common recovery mistakes:
Skipping rest days
Poor sleep
Inadequate nutrition
Not addressing tight or overloaded tissues
Massage, mobility work, and proper fuelling all play a role in recovery.
6. Waiting Too Long to Get Help
Many runners wait until pain is severe before seeking treatment.
Early intervention helps:
Identify the cause of overload
Adjust training before injury worsens
Maintain consistency in training
Most runners don’t need to stop running completely—just adjust load intelligently.
How Osteopathy Helps Runners
At Mixed Osteo, treatment focuses on:
Identifying load and movement issues
Improving joint and soft tissue function
Supporting recovery
Helping runners stay consistent
The goal isn’t just pain relief—it’s keeping you running long term.
Book a Running Assessment
If you’re training for an event, returning from injury, or noticing recurring tightness, early treatment can make a significant difference.
📍 Mixed Osteo – Kensington, Melbourne
📞 +61 3 4054 1621
📅 Book online:
https://mixed-osteo.cliniko.com/bookings
Frequently Asked Questions
What causes most running injuries?
Most running injuries are caused by training load increasing faster than the body can adapt, combined with insufficient recovery or strength work.
Should runners get treatment even if pain is mild?
Yes. Early assessment can prevent minor tightness or irritation from developing into more serious injuries.
How often should recreational runners get treatment?
This varies depending on training load, but many runners benefit from periodic treatment during higher training phases or before major events.
Written by Dr Luke Smith, Osteopath at Mixed Osteo, Kensington Melbourne, working with runners and combat athletes.
