Common Running Injuries in Brisbane Runners (and How to Prevent OverUSE INJURIES This Marathon Season)

Whether you’ve just started running, you’re building toward your first 5K, or you’ve got a half marathon or marathon on the calendar—your body is about to go through some great adaptations.

But as training volume and intensity increase, many runners run into the same problem: overload (overuse) injuries. These issues usually aren’t caused by one “bad step”—they build over time when running load increases faster than your tissues can adapt.

This guide covers the most common running injuries we see in Brisbane runners—including runner’s knee, patellar tendinopathy, Achilles tendon pain, plantar fasciitis, and ITB syndrome—plus practical ways to reduce your risk.

Why overUSE running injuries happen (load vs capacity)

Your body generally responds well to running—bones, tendons, muscles, and joints can all get stronger.

Problems tend to appear when:

• Your weekly running volume jumps too quickly

• You add speed work, hills, or long runs on top of an already busy week

• Strength, sleep, and nutrition don’t keep pace with training

A simple way to think about it is load vs capacity:

• Load = what you’re asking your body to do (kms, intensity, hills, frequency)

• Capacity = what your tissues can currently tolerate

When load repeatedly exceeds capacity, pain often shows up.

Common running injuries (symptoms + why they occur)

Runner’s knee (patellofemoral pain / patellofemoral pain syndrome)

What it feels like: Pain around the front of the knee (around/behind the kneecap), often worse with downhill running, stairs, squats, or after sitting for a while.

Why it happens: Runner’s knee is often linked to a mismatch between knee load and capacity. Common contributors include reduced quadriceps strength, reduced hip/glute control, and training errors that increase knee stress faster than the body adapts.

Patellar tendinopathy (patellar tendon pain / “jumper’s knee”)

What it feels like: Pain at the front of the knee, typically just below the kneecap at the patellar tendon. Often worse with hills, speed sessions, jumping, or after harder training blocks.

Why it happens: Tendons adapt more slowly than fitness. Sudden increases in running load—especially intensity—can overload the patellar tendon before it has built enough capacity.

Achilles tendon pain (Achilles tendinopathy)

What it feels like: Pain and stiffness in the back of the heel/Achilles, often worse first thing in the morning or at the start of a run.

Why it happens: Rapid increases in running volume, speed, or hills can overload the Achilles tendon. Calf capacity is a big factor—your calves can experience forces of multiple times bodyweight during running, so they need to be trained for it.

Plantar fasciitis (heel pain)

What it feels like: Heel pain that’s often worse with the first steps in the morning, or after sitting/rest.

Why it happens: A combination of increased impact/volume, reduced foot and calf capacity, and limited recovery can overload the tissues under the foot. It’s also common when load increases quickly or when strength work is missing.

ITB syndrome (iliotibial band syndrome)

What it feels like: Pain on the outside of the knee, often building during longer runs.

Why it happens: ITB pain is commonly associated with training errors plus reduced hip control and capacity. Hills, cambered surfaces, and sudden mileage increases can be common triggers.

The biggest risk factor: training errors (too much, too soon)

A consistent finding in running injury research is that rapid increases in training volume, intensity, or frequency are among the strongest risk factors for injury.

In other words: your plan matters as much as your motivation.

How to increase running load safely

Track YOUR LOADING

A practical rule of thumb is to avoid increasing total weekly running volume by more than ~5–10% per week.

Another way to progress loading safely is to use the acute:chronic workload ratio (ACWR). Essentially every run you multiply the distance x the difficulty out of 10. ie. 5km x 8/10 = 40 units.

The weekly average over the last 4 weeks is called your chronic workload (what the body is used to). We want to aim for our acute load (running this week) to not exceed 10-15% higher than the chronic workload to ensure adequate recovery.

Just as important: not every week needs to increase. Planned recovery weeks help tissues consolidate adaptation.

Do running shoes prevent injuries?

Shoes matter for comfort and performance, but they’re not a magic shield.

A good approach:

• Choose shoes that feel comfortable and suit your needs

• Replace them as they wear (often around 500–800 km, depending on the shoe and your running style)

• Treat footwear as one part of a bigger plan: smart training progression + strength + recovery

Strength training for runners (the injury-prevention multiplier)

Strength training helps runners build tissue capacity so training is more repeatable. Runners stereotypically hate strength work as they believe it will only cause them to be sore and negatively impact their running performance. When programmed correctly, it doesn't have to be like that!

Even 2 sessions per week can make a meaningful difference, especially when focusing on:

• Single-leg strength (running is a single-leg sport)

• Calf capacity (key for Achilles and foot/ankle resilience)

• Hip stability/glute strength (helps control load down the chain)

• Trunk control (reduces “energy leaks” and improves efficiency)

Recovery: where adaptation actually happens

Fitness improves during recovery—not during the run.

Key recovery principles:

• Sleep: Aim for 7–9 hours to support tissue repair and recovery

• Nutrition & Hydration: Adequate protein supports repair; carbohydrates replenish glycogen. You have to fuel the Ferrari.

• Rest days: Lower-load days help your body absorb training

Early warning signs to take seriously

Some soreness is normal. Consider getting guidance if you notice:

• Pain that worsens across runs

• Pain that lingers for days after training

• Pain that changes your running pattern

• Morning stiffness (especially Achilles/heel) that doesn’t settle

Book a $99 Sports Rehab & Running Assessment (Brisbane)

If an injury is holding you back from running consistently, the goal isn’t just to “settle symptoms”—it’s to identify what’s driving the overload and build capacity back up.

If you’re dealing with runner’s knee, patellar tendon pain, Achilles tendon pain, plantar fasciitis, ITB pain, or any running-related issue that’s stopping you from training the way you want—our team at Game Time Performance can help.

Our $99 Sports Rehab & Running Assessments involve:

• A clear diagnosis and plan

• Strength and capacity testing relevant to your injury

• Practical guidance on training load and what to modify right now

• A structured rehab + strength plan to get you back to consistent running

You only get better at running by running more. To not let a running injury impact your progression, book your $99 Sports Rehab & Running Assessment today!