Research shows that the key to preventing injuries occurring is to learn how to run injury-free rather than cross-train, which in fact involves practising movement patterns that have nothing at all in common with running. In some cases, such as weightlifting, cross-training activities can actually cause other kinds of damage that can set a runner’s training programme back weeks or even months. Conventional wisdom also has it that pre-exercise stretching lowers the risk, whereas studies comparing the incidence of lower-limb injuries among those who stretch before training and those who don’t show no difference whatsoever. Stretching at other times, such as in the evening, does seem to reduce injury risk, although there are probably more effective ways of doing so, for instance by habitually training on soft surfaces.

About one in every 3 recreational runners will have a running-related injury at some stage in their life. Roughly 3 out of every 4 running-related injuries occur in the lower leg. Common sites include the knee, ankle, shin and foot. Runners are also likely to experience back and groin injuries.

Overtraining and running at higher intensity level and beyond your current level of fitness can put muscles, tendons and ligaments under strain. Shin pain is a common overuse injury in runners. Incorrect technique and poor running style can increase the risk of injuries. For example, running flat-footed pulls on the shin muscles and may cause small tears.