With the Sun Run from Dee Why to Manly coming up in late January, a lot of Northern Beaches locals are starting to ramp up their running. Whether it’s your first event or a yearly tradition, this is the time of year we see a spike in running-related injuries at BeachLife Physiotherapy in both Narrabeen and Frenchs Forest.

The good news? Most of these issues are preventable with the right preparation and a bit of smart load management.

Common Running Injuries We See Before the Sun Run
In the weeks leading up to events like the Sun Run, the most common issues we treat include:

• Achilles tendon pain (especially with increased hill or speed work)
• Calf strains or tightness
• Knee pain, particularly patellofemoral pain
• Shin pain (medial tibial stress syndrome)
• Plantar heel pain

These usually aren’t caused by running itself — they’re more often the result of doing too much too quickly, often after a quieter December.

Why the Sun Run Course Can Catch Runners Out
The Sun Run is a great event, but it has a few features that can surprise people:

• Continuous running with fewer natural breaks than shorter fun runs
• Cambered footpaths along sections of the beachfront
• Heat and humidity in late January
  
• Many runners are returning to training after Christmas downtime
• If your calves, feet or knees aren’t used to this load yet, they tend to be the first areas to complain.

How to Reduce Injury Risk in the Final Weeks
If you’re a few weeks out from race day, focus on keeping things simple:

• Keep at least one easy run each week
• Allow proper recovery between harder sessions
• Don’t change shoes or running style close to the event
• Consistency beats last-minute hero sessions every time.
• Avoid big jumps in weekly running distance
• Prioritise calf, foot and hip strength
  

Should You Run Through Pain Before Race Day?
This is one of the most common questions we get. Some discomfort can be okay, but there are a few red flags that shouldn’t be ignored:

• Pain that causes you to change your running pattern
• Morning stiffness that’s getting worse each day
• Pain that doesn’t settle within 24 hours
• Pain that worsens when you run

If that sounds familiar, it’s worth getting checked early — especially before it turns into something that stops you running altogether.

When to See a Physio 
You don’t need to wait until you’re injured. Seeing a physio early can help with:

• Training load advice
• Managing niggles before they escalate
• Strength and conditioning specific to running
• Planning the final lead-in to race day

Early input often means less time off running, not more.

How We Help Sun Run Runners at BeachLife Physiotherapy
At BeachLife Physiotherapy, we regularly help runners from across the Northern Beaches prepare for events like the Sun Run.

From our clinics in Narrabeen and Frenchs Forest, we work with runners of all levels to:

• Identify injury risk factors
• Build strength where it matters most
• Manage pain without unnecessary rest
• Get you to the start line feeling confident

If something doesn’t feel right in the lead-up to the Sun Run, getting on top of it early can make all the difference.