29 Jul Running in the Bridge to Brisbane? Evidence-Based Physiotherapy Guide for Running Injury Prevention
By Julian Gurizzan – Physiotherapist
Running injury prevention is a key focus for many athletes and recreational runners preparing for major events like the Bridge to Brisbane (13 September) and Noosa Triathlon (1 November). As training loads increase, so does the risk of developing running-related injuries.
At our clinic, we regularly help runners manage and prevent injuries so they can continue training safely and perform at their best.
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Common Running Injuries We See in Brisbane Runners
Running injuries are most often load-related overuse conditions, rather than sudden traumatic injuries. The most common presentations include:
- Patellofemoral pain (runner’s knee)
- Achilles tendinopathy
- Plantar heel pain (plantar fasciopathy)
- Shin splints (medial tibial stress syndrome)
- ITB-related lateral knee pain
- Calf and hamstring strains
These conditions typically develop gradually as training demands exceed tissue capacity.
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How Common Are Running Injuries?
Research shows that running injuries are common, particularly in recreational runners:
- 20–50% of runners experience an injury each year
- The knee, shin, and foot are the most commonly affected areas
- Most injuries develop gradually rather than from a single event
The good news is that most running injuries are manageable and modifiable with the right approach to training and load management.
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What Causes Running Injuries?
Modern sports medicine research shows there is no single cause of running injuries.Instead, injury risk is influenced by a combination of factors:
- Sudden increases in training load
- Previous injury history
- Individual strength and tissue capacity
- Recovery, sleep, and fatigue levels
- Strength and conditioning status
- Life stress and external load
In most cases, injury occurs when training load exceeds tissue capacity over time.
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The Biggest Risk Factor: Training Load Changes
One of the most consistent findings in running injury research is that rapid increases in training load increase injury risk.This includes sudden spikes in:
- Weekly running volume
- Intensity (speed work or hills)
- Frequency of training sessions
Rather than following rigid “rules”, runners are better supported by:
- Gradual progression of load
- Monitoring pain during and 24–48 hours after running
- Adjusting training based on response, not fixed targets
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Does Strength Training Prevent Running Injuries?
Yes — strength training is one of the most well-supported strategies for reducing injury risk in runners.Key areas to target include:
- Calf strength (Achilles tendon and shin resilience)
- Quadriceps strength (knee load tolerance)
- Hip strength and control (pelvic stability and load distribution)
- Hamstring strength (running propulsion and deceleration control)
For most runners, 2 strength sessions per week is enough to improve capacity and reduce injury risk.
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When to See a Physiotherapist for Running Pain
You should book a running injury assessment if you experience:
- Pain lasting longer than 1–2 weeks
- Symptoms that worsen as you run
- Changes to your running technique due to pain
- Recurrent pain after each run
- Ongoing disruption to training
Early physiotherapy intervention can significantly improve recovery time and help prevent longer-term issues.
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What Happens in a Running Injury Assessment?
A comprehensive running assessment may include:
- Training load review and programming analysis
- Strength and capacity testing
- Movement and running technique assessment (if required)
- Identification of load errors or contributing factors
- Individualised strengthening program
- Return-to-running progression plan
The goal is not just pain relief — it is building long-term resilience so you can keep running consistently.
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Key Evidence-Based Takeaways
Current research in running injury prevention consistently shows:
- Running injuries are multifactorial
- Training load management is the most important factor
- Strength training improves tissue resilience
- Biomechanics alone rarely explain injury
- Injury prevention reduces risk, but cannot eliminate it completely
The goal is not to stop running — it is to match training load to your capacity over time.
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Preparing for Brisbane Running Events
Whether you are training for the Bridge to Brisbane, Noosa Triathlon or other running event, the biggest predictor of staying injury-free is how well your training is structured.If you are increasing your running volume, now is the ideal time to:
- Address early niggles
- Build strength capacity
- Optimise load progression
- Reduce injury risk before race day
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Book a Running Injury Assessment in Brisbane
If you’re currently training for an event or dealing with persistent running pain, our physiotherapists can help you:
- Identify load-related issues early
- Improve strength and running capacity
- Modify training without stopping completely
- Return to running safely and confidently
Book a running assessment today at our Brisbane clinic.
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Julian Gurizzan
Senior Physiotherapist
Julian completed a Masters of Physiotherapy Studies at UQ after completing a Bachelor of Kinesiology at the University of Toronto and an Exercise Science and Lifestyle Management Certification. He has experience as an exercise physiologist and strength and conditioning coach specialising in musculoskeletal injury management, injury prevention, and return to sport.
Julian has a strong clinical interest in the management of low back pain and shoulder pain, including both acute injuries and long-standing chronic conditions. He enjoys helping patients manage persistent pain, improve strength and mobility, and return confidently to work, sport, and everyday activities.
His treatment approach combines hands-on therapy, education, and individualized exercise programs tailored to each patient’s goals and lifestyle.
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References
Correia, C. K., Machado, J. M., Dominski, F. H., de Castro, M. P., Fontana, H. B., & Ruschel, C. (2024).
Risk factors for running-related injuries: An umbrella systematic review. Journal of Sport and Health Science, 13(6), 793–804.
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Damsted, C., Glad, S., Nielsen, R. O., Sørensen, H., & Malisoux, L. (2018).
Is there evidence for an association between changes in training load and running-related injuries? A systematic review. International Journal of Sports Physical Therapy.
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Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018).
Strength training as superior, dose-dependent and safe prevention of sports injuries: A systematic review and meta-analysis. British Journal of Sports Medicine, 52(24), 1557–1563.
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Videbæk, S., Bueno, A. M., Nielsen, R. O., & Rasmussen, S. (2015).
Incidence of running-related injuries per 1000 hours of running exposure: A systematic review. British Journal of Sports Medicine.
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Barton, C. J., Lack, S., Hemmings, S., & Tufail, S. (2016–2021, multiple BJSM/JOSPT works).
Clinical management frameworks for patellofemoral pain and load-related running injuries.
(Used conceptually for load management and rehab principles; multiple consensus and CPG papers)
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Martin, R. L., Davenport, T. E., Reischl, S. F., et al. (2018).
Heel pain—plantar fasciitis: Revision 2014 clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
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Martin, R. L., et al. (2019–2020 updates across JOSPT CPGs).
Achilles tendinopathy clinical practice guideline. JOSPT.
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Crossley, K. M., et al. (2019).
Patellofemoral pain clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy.
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