Top tips for running pains
BeachLife Physiotherapy • 4 November 2025
Here are a few of our key top tips for avoiding and managing running pains as we head into the warmer months and get out on the track more often.
1. Build KM's slowly
"Too much, too soon" is the phrase you don't want to hear.
Give your tissues the chance to build tolerance.
2. Bone pain = Serious
Don't push through bony pain that gets worse as you run.
Bone stress injuries are common and require management.
3. Don't forget, strength!
Most running injuries are the result of tissues not being strong enough to tolerate the loads going through them.
Stronger tissues get injured less.
4. Pounding the pavement
Running is tough on the body, but when progressed well and with the strength to support it, you can do amazing things!
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Reduce irritation, not movement Bursitis often flares with repeated irritation or overload. This doesn't mean you should stop moving, gentle movement helps maintain confidence and support recovery. Avoid prolonged pressure This may include lying on the sore side, leaning on elbow, or sitting on hard surfaces for long periods. Simple position changes and added support can significantly reduce symptoms. Settle symptom first, then rebuild strength As pain settles, gradual strengthening improves load tolerance and helps prevent flare-ups. Recovery is about building capacity - not just reducing pain.
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