By Adam Dyson
Now that Spring is almost here and the weather is warming up, many of us are turning to more outdoor ways of keeping fit. With the Thames Path and Richmond Park right on our doorstep, running is often the go-to choice!
Whether you’re getting back into it after a break, building up your distance, or simply enjoying being outside more, running is a brilliant way to stay active… but it does place repeated load through the body.
The goal isn’t to avoid that load, but to prepare your body to handle it well.
Here’s a physiotherapist’s take on how to build a more resilient, “bulletproof” body for running.
1. Build strength (not just miles)
Running alone isn’t enough to keep you injury-free. In fact, many common running injuries come down to insufficient strength to tolerate load.
Focus on:
- Glutes (hip stability)
- Calves (shock absorption + propulsion)
- Quads and hamstrings (control and power)
Even 2 short strength sessions per week can make a huge difference to performance and injury risk.
2. Respect your calves
Your calves do a huge amount of work when you run (often 2–3x your bodyweight with each step).
If they’re not strong enough, something else will compensate (often your Achilles or knees).
A simple starting point:
- Single-leg calf raises (aim for 20–25 reps with good control)
3. Progress gradually
One of the biggest causes of injury is doing too much, too soon.
Whether it’s:
- increasing distance
- increasing speed
- changing terrain
Your body needs time to adapt.
A good rule of thumb:
Increase one factor by 10% each week (e.g speed/ distance/distance) to give the body time to adapt safely.
4. Don’t rely on trainers alone
Good running shoes can help… but they don’t replace strength, control or good loading habits.
Think of trainers as supportive, not protective.
Your body is still doing the work.
5. Listen early, not late
Most injuries don’t come out of nowhere - they build gradually.
Early signs might include:
- Tightness after a run that affects movement
- Pain that comes on during/after a run
- One side feeling different to the other (e.g. favouring a leg)
- Symptoms that are gradually building week to week
- Reduced power or push-off, especially through the calf or glutes
These are your body’s way of asking for a change - not something to push through.
6. Recovery is part of training
Rest days aren’t “missed training”. They’re where your body adapts and gets stronger.
Make sure you’re supporting your training with:
- Good sleep
- Adequate nutrition
- Minimising stress levels
- Variation in your training week
Final thoughts
Unfortunately, there’s no such thing as being completely injury-proof - but you can become far more resilient and hugely reduce the risk.
If you’re dealing with a niggle, returning from injury, or want a tailored plan to support your running, our team is always here to help.
Our Barnes Clinic
Our clinic is located in Barnes, South-West London and is easily accessible by public transport.
For more information including parking and other practicalities see our Barnes clinic page
Book an Appointment
Booking an appointment with one of our therapists is quick and easy. There is no long waiting time and you don’t need a referral from your GP.
