Running Season Readiness: Injury-Proofing Before You Start

Written By Dr. Philip Ip

Running is a high-impact, repetitive activity requiring coordinated load distribution across joints and tissues. Injury risk increases when mechanical inefficiencies combine with rapid increases in training volume. The most common conditions—patellofemoral pain, plantar fasciitis, Achilles tendinopathy—are all load management failures rather than isolated injuries.

Stride mechanics significantly influence joint stress. Overstriding increases braking forces and elevates impact loading at the knee. Increasing cadence by 5–7% reduces these forces and improves efficiency. Small biomechanical adjustments can produce meaningful reductions in injury risk.

Strength capacity determines how well forces are absorbed. Weak calves increase strain on the plantar fascia and Achilles tendon. Weak hips lead to poor knee alignment and increased patellofemoral stress. Strength training is not optional; it is a primary injury prevention strategy.

Progression must be structured and gradual. Walk-run programs allow tissues to adapt incrementally. Increasing both distance and speed simultaneously is a common error that leads to overload. Consistency matters more than intensity in early phases.

Environmental factors also influence injury risk. Rotating footwear changes load distribution. Running on varied surfaces introduces adaptive stress, improving resilience. Uniform loading patterns increase the likelihood of overuse injury.

Practical Application (Running Prep Exercises)

  • Single-Leg Calf Raises (3 sets of 12–15)
    Builds lower leg endurance and tendon capacity

  • Step-Downs (3 sets of 8 each side)
    Improves knee tracking and control

  • Lateral Band Walks (2–3 sets of 15 steps)
    Targets hip stability

  • Cadence Adjustment
    Increase step rate slightly using metronome (5–7%)

  • Walk-Run Program
    Start 1:2 run-to-walk ratio, progress weekly

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References

Napier, C., et al. (2015). Br J Sports Med, 49(17), 1076–1080.
Barton, C. J., et al. (2013). Sports Med, 43(7), 561–571.
van der Worp, M. P., et al. (2015). Br J Sports Med, 49(6), 371–379.
Lauersen, J. B., et al. (2014). Br J Sports Med, 48(11), 871–877.
Willy, R. W., & Davis, I. S. (2011). Clin Biomech, 26(1), 78–83.
Hreljac, A. (2004). Med Sci Sports Exerc, 36(5), 845–849.

Dr. Philip Ip

Dr. Philip Ip graduated from Canadian Memorial Chiropractic College (2013) with a Doctorate of Chiropractic and McMaster University (2008) with a Bachelor of Medical Radiation Sciences. He has experience working in a multidisciplinary setting, providing interprofessional care amongst family physicians, orthopaedic surgeons, physiotherapists, massage therapists and other healthcare professionals. He has treated a variety of clients over the years with conditions such as sport injuries, disc injuries, postural conditions, post-surgical rehabilitation, etc.

Philip uses a variety of skills and techniques to deliver effective and efficient treatment plans, including but not limited to: diversified chiropractic adjustments, manual therapy techniques, active rehabilitation, clinical acupuncture, mobility work, etc. He educates each client and works with them to achieve their overall health and wellness goals, allowing them to be at their very best.

During his spare time, Philip continues to be an advocate of health. He enjoys going to the gym, rock climbing, cycling and sleep because as we know, sleep is one of the most important necessities for our health and often gets taken for granted!

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