Are you dealing with a running injury, sore knees, tight calves or constant fatigue from training? At The Physio Studio in Goodwood, we regularly help runners overcome pain, improve performance and get back to consistent training.
Thanks to our sports physios, here are the top five running mistakes we see — and how to fix them.
1️⃣ Too Much, Too Soon
One of the most common causes of running injuries — including shin splints, Achilles tendinopathy, plantar fasciitis and runner’s knee — is increasing training load too quickly. Sudden spikes in distance, speed or hill work overload muscles, tendons and joints.
Physio tip: Gradually build your weekly kilometres and avoid increasing intensity and volume at the same time. A structured running plan and guidance from a physiotherapist with an interested in running can dramatically reduce injury risk.
2️⃣ Ignoring Early Niggles
Pain that “warms up” during a run is often dismissed. But early symptoms are your body’s warning system. Left untreated, small niggles can turn into persistent injuries requiring weeks off training.
Physio tip: If pain is lasting longer, appearing earlier in your run, or affecting your performance, book a time to check in with your physio. Early treatment means faster recovery and fewer missed sessions.
3️⃣ Skipping Strength Training
Weak calves, glutes and hips are strongly linked to common running injuries. Strength training improves load tolerance, running economy and injury resilience.
Physio tip: Two strength sessions per week focusing on calf raises, single-leg exercises and hip control can significantly reduce injury risk. Our sports physiotherapists in Goodwood prescribe individualised strength programs tailored to your running goals.
4️⃣ Training Through Fatigue
Constant heavy legs, poor sleep and declining performance are signs of inadequate recovery. Overtraining increases your risk of tendon pain, stress reactions and muscle strains.
Physio tip: Schedule rest days, prioritise sleep and fuel properly. Recovery isn’t optional — it’s essential for performance. If you’re unsure whether you’re overtraining, a consultation at our Goodwood physio clinic can help guide your plan.
5️⃣ No Deload Weeks
Many runners train hard for months without backing off. Strategic deload weeks allow tissues to recover and adapt, preventing overload injuries.
Physio tip: Every 3–5 weeks, reduce running volume by 20–30% to consolidate gains and stay consistent long term.
At The Physio Studio, we specialise in running injuries, sports physio, strength programs and performance optimisation. Whether you’re training for your first 5km or your next marathon, we’re here to help you run pain-free and perform at your best.
If you’re searching for a physio near Goodwood for knee pain, Achilles pain, shin splints or a running injury assessment, our experienced team is ready to help.
Book online today or call our admin team to keep your training on track.