It’s also when I see the most runners present with sore knees, cranky shins, or tight calves. Common culprits include:

• Patellofemoral pain – knee cap pain
• Medial tibial stress syndrome – better known as shin splints
• Lateral knee pain / Iliotibial Band Syndrome (ITB syndrome) – irritation on the outside of the knee
• Calf muscle pain or strains

These aren’t random “bad luck” injuries — they’re predictable outcomes of how training is structured (or not structured). The good news? You can do a lot to reduce the risk.

Mainly Easy, With Hard Sprinkled In

Most of your running should be easy, with hard sessions sprinkled in for progression.

• Aim for ~80% easy and ~20% harder efforts.
• Keep easy runs well below race pace — you should be able to chat without puffing.
• Spread hard sessions out to give your body time to adapt.
• Keep hard work short and sharp — powerful, but risky if you overdo it.

Fitness Improves Through Recovery

Training breaks your body down; recovery is where you get fitter.

• Sleep is the number one recovery tool. No ice bath will save you here.
• Nutrition fuels adaptation — carbohydrates for energy, protein for repair, and enough total energy to meet your workload.
• Stress matters. If you use a GPS watch, review your HRV and resting heart rate: an elevated resting HR or reduced HRV suggests accumulating fatigue.
• Remember: you only get fitter from the training sessions you recover from.

Programs Are Guidelines, Not Etched in Stone

Your plan is there to guide you, not trap you.

• A new niggle? Swap a run for cycling, skip intervals, or shorten the long run.
• Had a week off sick? Don’t jump back too early — and definitely not with intensity. Check HRV and resting HR before resuming.
• Ask yourself: How do I feel today? Simple but effective.

Avoid the “Catch‑Up Trap"

Trying to cram missed runs into the next week is a recipe for injury.

• Build back gradually, even if you feel “behind”.
• It’s better to start recovered, pain‑free, and slightly underprepared than to line up injured and exhausted.
• Starting in pain makes for a miserable day.

Strength Training — Your Insurance Policy

Strength work protects you from injury and keeps your body robust.

• Focus on calves, quads, hamstrings, and hips.
• Keep strength work high intensity and low volume for less muscle damage and faster recovery. Seems counterintuitive? Trust me. (Or check out Chris Beardsley’s work.)
• Two short sessions per week is enough to maintain strength during heavy running blocks.
• Cross‑training like cycling or swimming can keep fitness up while easing load on your legs — your cardiovascular system won’t mind, and your legs will thank you.