We’ve all done it: ignored that little niggle, convinced ourselves it’s fine, and kept running until we’re hobbling home like a budget Forrest Gump. If only we could predict injuries before they strike. Good news: you sort of can. Watch for these five warning signs, and you might just avoid spending the next few weeks googling “how to tie shoelaces one-handed.”
1. Pain That’s More Than Just a Twinge
Yes, runners are built to tolerate discomfort, but pain is your body’s equivalent of waving a massive red flag. Ignore it at your peril.
Types to Watch Out For:
- Ligament Pain: Feels sharp or unstable. Keep pushing, and you’re one bad step away from a tear.
- Joint Pain: Achy or grinding sensations. Joints aren’t supposed to make sound effects.
- Muscle Pain: If it feels deep and lingers longer than 48 hours, this isn’t just DOMS, it’s a problem waiting to happen.
Tip: If you’re limping or favouring one side, you’re not a warrior, you’re a physio appointment waiting to happen.
2. DOMS vs. Real Damage – Know the Difference
That post-workout soreness (DOMS) is normal, especially after a brutal session. But if you’re still walking like you’ve lost a bar fight three days later, it’s time to reassess.
- DOMS: Peaks 24-48 hours post-workout, then eases off.
- Injury: Persistent, sharp, or worsening pain that doesn’t fade.
Rule of Thumb: If it feels like you’ve been hit by a truck after every session, you’re either training too hard or you’ve been hit by a truck.
3. You’re Constantly Wrecked – Overtraining is Real
If your idea of “rest day” now includes staring blankly at the ceiling wondering why you’re still tired, you’re likely overdoing it.
Check for:
- Loss of motivation (you’d rather reorganise your sock drawer than train).
- Decreased performance despite working harder.
- Poor sleep, irritability, and more injuries than an amateur stunt double.
How to Fix It:
- Plan proper recovery days.
- Eat enough, this isn’t the time for a calorie deficit.
- Sleep like it’s your full-time job.
4. You’re Slowing Down and It’s Not Just Old Age
When those easy recovery runs feel like you’re dragging a fridge behind you, pay attention. One off day? Fine. A full week of them? Something’s wrong.
Action Plan:
- Check your training log for sudden spikes in mileage or intensity.
- Review your nutrition and hydration.
- Get honest about your sleep habits (doomscrolling at 1 AM doesn’t count as recovery).
5. Your Running Form Has Gone to the Dogs
Bad form doesn’t just slow you down; it invites injuries like free shots at an open bar.
Warning Signs:
- Heavy heel striking.
- Slumped posture and weak core engagement.
- Dragging your feet or stomping like a toddler mid-tantrum.
Forget the expensive orthotics and magic shoes, sort your posture, strengthen your glutes and core, and work on mobility. Or keep running like a gremlin and enjoy the physio bills. Up to you.
Final Word
Your body isn’t subtle, it will warn you before a breakdown. The question is, are you actually listening, or are you too busy telling yourself, “It’s fine, I’ll rest after the next race…”?
Listen up. Or don’t. But start practising your one-legged squat for when you inevitably end up in a brace.