Run Smart: Common Injuries and How to Prevent Them

Running is a brilliant way to boost mood, burn calories, and carve out some solo time. But even the most dedicated runners aren’t immune to injury. Whether you're a first-time 5K runner or a seasoned ultra athlete, injury prevention is essential. In classic Tifosi Sports style, we’ve got your back, knees, and ankles covered. Here’s how to avoid the most common running injuries—with the right technique, habits, and shoes.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

Symptoms: Dull ache around or behind the kneecap, especially post-run or after long periods of sitting.

Prevention:

  • Strengthen quads with squats, lunges, and step-ups.
  • Progress gradually: Increase mileage by no more than 10% per week.
  • Wear the right shoes: Try the On Cloudmonster 2 for superior impact absorption.

2. Plantar Fasciitis

Symptoms: Sharp heel pain, especially after waking or post-run.

  • Stretch regularly: Target calves and foot arches.
  • Ice after activity to reduce inflammation.
  • Opt for arch support: The On Cloudflyer 5 offers exceptional stability and comfort.

3. Shin Splints (Medial Tibial Stress Syndrome)

Symptoms: Throbbing or aching pain along the shinbone.

  • Ease into training: Avoid abrupt increases in distance or intensity.
  • Stretch and strengthen: Focus on calves, ankles, and feet.
  • Shock absorption matters: Choose the On Cloudeclipse.

4. Achilles Tendinitis

Symptoms: Pain and stiffness at the back of the heel.

  • Stretch calves and Achilles
  • Space out intense sessions
  • Cushion the impact: The On Cloudrunner 2 helps reduce strain.

5. IT Band Syndrome

Symptoms: Outer knee pain, particularly when running downhill.

  • Strengthen hips and glutes: Use clamshells, bridges, and lateral walks.
  • Maintain good form
  • Stay supported: Try the On Cloudflow 4.

6. Stress Fractures

Symptoms: Localised pain that worsens with weight-bearing activity.

  • Cross-train: Include low-impact options like cycling or swimming.
  • Nutrition matters: Prioritise calcium and vitamin D intake.
  • Maximise protection: The On Cloudstratus 3 offers dual-layer cushioning.

Why On Cloud Shoes Make the Difference

  • CloudTec® cushioning: Delivers soft landings and responsive take-offs.
  • Tailored fit: Adapts to your stride for better performance.
  • Wide range: Designed for every type of runner and surface.

Train Smart, Stay Injury-Free

Listen to Your Body

Recovery days are where growth happens. Don’t skip them.

Cross-Train

Mix in low-impact activities to balance out your running routine.

Perfect Your Form

Short, light steps and strong posture reduce risk.

Warm-Up and Cool Down

Always prepare with dynamic moves and finish with static stretches.

Keep It Fun

The more you enjoy running, the more consistent—and safer—you’ll be.

Run Happy with Tifosi Sports

Understanding your body and investing in the right gear are your best defence against injury. Shop the full range of On Cloud running shoes at Tifosi Sports and keep running strong.