If you’re a runner in Melbourne CBD, you’re lucky to be surrounded by incredible places to train. From the Tan Track and Royal Botanic Gardens to the Yarra River trails and waterfront paths, the possibilities are endless. However, even in the best running environments, injuries can creep in and quietly derail your progress.

Running is one of the simplest and most accessible ways to stay active, yet many runners experience persistent aches, pain, or recurring injuries that interrupt their training.

The good news? Most running injuries are not caused by a "weak body" or poor genetics. Instead, they are often linked to modifiable training errors and habits that can be improved with the right guidance.

As a physiotherapist working with runners in Melbourne CBD, I regularly see patterns that contribute to avoidable injuries. Below are the 5 most common running mistakes I see in Melbourne runners, and practical strategies to help you run more confidently, consistently, and pain-free.

Why Do Running Injuries Happen?

Running injuries are multifactorial and often result from a combination of load, recovery, biomechanics, and lifestyle factors. However, research suggests that up to 70% of running injuries may be linked to training errors.

While it’s not always possible to isolate one specific cause, poor training habits play a significant role in the development of running-related pain.

These errors often include doing too much too soon, neglecting recovery, or maintaining an unbalanced training structure. All these factors place excessive strain on muscles, tendons, and joints over time.

Understanding and correcting these mistakes is essential to long-term injury prevention and improved performance.

1) Training Error #1: Doing All Runs at High Intensity

One of the biggest mistakes runners make is turning every run into a hard effort. Constantly running at high intensity places excessive stress on your body and limits recovery time. This increases your risk of overuse injuries like shin splints, Achilles tendinopathy, or runner’s knee.

How to fix it:

• Follow the 80/20 rule:
  80% of your runs should feel easy and conversational, while only 20% should be moderate to high intensity.

• Include a mix of:

• Easy runs.

• Tempo runs.

• Interval sessions.

• Learn what "easy pace" actually feels like and allow your body to recover between harder sessions.

2) Training Error #2: Peaks and Valleys in Training

This refers to inconsistent training patterns where runners alternate between periods of intense training and complete burnout. These "training rollercoasters" reduce your body’s ability to adapt and often lead to injury or loss of motivation.

You might recognise this as:

• Training hard for a few weeks, then stopping completely due to pain.

• Pushing through fatigue followed by forced rest or injury.

How to fix it:

• Prioritise consistency over intensity.

• Start slow and build gradually.

• Aim for sustainable training habits you can maintain week after week.

Steady progress will always outperform sporadic bursts of extreme effort.

3) Training Error #3: Too Much, Too Soon

Rapid increases in running volume, speed, or frequency overload your tissues before they can adapt. This is a major driver of overuse injuries in runners.

How to fix it:

• Use the 10% rule as a guide: Increase your total weekly running load by no more than 10% per week.

• Track your weekly volume (how much) and intensity (how hard).

• Introduce changes gradually, especially after breaks or injuries.
  

Your body needs time to strengthen; progression should be systematic, not rushed.

4) Training Error #4: Grouping Intense Sessions Together

Often called the "weekend warrior" pattern, this happens when multiple hard sessions are clustered together with little recovery in between. This prevents tissues from repairing and adapting effectively.

How to fix it:

• Space out intense sessions throughout the week.

• Avoid stacking speed work, long runs, and hills back-to-back.

• Allow at least 48 hours between hard sessions whenever possible.

Balanced programming helps reduce overload and improve performance sustainability.

5) Training Error #5: Inadequate Rest and Recovery

 More running doesn’t always equal better results. Rest is when your body repairs, rebuilds, and adapts. It’s actually a critical part of performance and injury prevention.

How to fix it:

• Schedule at least 1 full rest day per week.

• Prioritise sleep and stress management.

• View recovery as training, not time wasted.

Rest is not a sign of weakness; it’s essential for long-term success.

When to See a Physiotherapist for Running Injuries in Melbourne CBD

If you’re experiencing ongoing pain, stiffness, or repeated setbacks, working with a physiotherapist who understands runners can help you identify the root cause and create a personalised plan.

At Shape Physio Melbourne, I specialise in treating runners in Melbourne CBD through:

• In-depth running injury assessment.

• Biomechanical analysis.

• Strength and mobility programs for runners.

• Load management and training guidance.

• Return-to-run planning.

Early intervention can prevent minor niggles from becoming long-term injuries. A lot of runners fear consulting a physio for their injuries because they don’t want to stop running. Know that a good physiotherapist will do everything they can to allow you to keep running while you’re rehabbing your injury.

Final Thoughts on Running Training Errors

Running injuries are inevitable. However, with the right training structure, recovery strategies, and professional guidance, most issues can be prevented or managed effectively.

If you’re a runner in Melbourne CBD dealing with pain, discomfort, or repeated injuries, working with a physiotherapist who understands your sport can make all the difference.

Ready to get back to pain-free running?

Book an assessment with April Edwards at Shape Physio Melbourne and take the first step towards stronger, smarter running.