Written by Robin Macé, Physiotherapist.
Every year, thousands of people sign up for the Great North Run with the goal of crossing the finish line in South Shields . Whether it’s your first half marathon or your tenth, the journey to race day is just as important as the event itself.
As physiotherapists, we see many runners who start training full of motivation but end up sidelined by preventable injuries or training mistakes. The good news is that most of these issues can be avoided with the right approach.
Here are five common mistakes I often see—and how to avoid them.
1.Doing Too Much, Too Soon – the common one!
The excitement of signing up often leads runners to increase their mileage too quickly. While your fitness may improve within a few weeks, your tendons, muscles and bones need much longer to adapt to the increased load.
This is when injuries such as:
* Medial Tibial Stress Syndrome (“Shin Splints”)
* Achilles tendinopathy
* Plantar Fasciitis
* Patellofemoral Pain Syndrome (“Runner’s Knee”)
* Iliotibial Band (ITB) Syndrome
Often occur.
How to avoid it
Build your training gradually and allow your body time to adapt. A consistent training programme is far more effective than trying to make rapid progress in the first few weeks.
2. Ignoring Early Warning Signs – easily done
Many runners convince themselves that pain is simply “part of training” or “no pain, no gain”.
Some muscle soreness is perfectly normal. Persistent pain isn’t.
If discomfort is getting worse during a run, returning every time you train, or changing the way you run, it’s your body’s way of telling you something isn’t right.
The earlier an injury is recognised, the easier it often is to manage.
How to avoid it
Don’t ignore recurring pain. Reducing your training temporarily and addressing the issue early is often enough to prevent a more significant injury developing.
3. Thinking Running Is Enough – runners love to run!
Running improves your cardiovascular fitness, but it doesn’t automatically build the strength needed to cope with the demands of a half marathon.
Weakness around the hips, glutes, calves and core can increase the load placed on your knees, ankles and Achilles tendon.
Strength training isn’t just for elite athletes—it’s one of the most effective ways to improve performance and reduce injury risk.
How to avoid it
Aim to include one or two strength sessions each week, focusing on the muscles that support efficient running. Even short sessions can make a significant difference over the course of your training.
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4. Neglecting Recovery – rest isn’t a dirty word
Many runners believe that more training always leads to better results.
In reality, your body adapts between training sessions, not during them. Without adequate recovery, fatigue accumulates, performance declines and the risk of injury increases.
Recovery isn’t just about taking rest days—it also includes good quality sleep, staying hydrated and eating enough to support your training.
How to avoid it
Treat recovery as part of your training plan. Rest days are productive days because they allow your body to repair and become stronger.
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5. Following a Plan That Doesn’t Suit You – we see a lot of this one in clinic
Training plans are widely available online, but not every programme is appropriate for every runner.
A plan designed for an experienced runner may involve too much mileage or intensity if you’re relatively new to running, while an overly cautious plan may not prepare you adequately for race day.
Your training should reflect your current fitness, previous injuries, available time and personal goals.
How to avoid it
Choose a plan that’s appropriate for your experience and don’t be afraid to adapt it if life gets in the way. Missing one session won’t ruin your race, but trying to make up for missed training often can.
Final Thoughts
Training for the Great North Run should be challenging, enjoyable and sustainable. Most running injuries don’t happen because people aren’t fit enough—they happen because training load exceeds what the body is currently prepared for.
By building your mileage gradually, incorporating strength work, prioritising recovery and addressing any pain early, you’ll give yourself the best opportunity to reach the start line healthy and confident.
When Should You See a Physiotherapist ?
While some muscle soreness is a normal part of training, persistent pain shouldn’t be ignored.
If you’re experiencing symptoms that are limiting your running, returning after every session or stopping you from progressing with your training, it’s worth seeking advice sooner rather than later.
A physiotherapy assessment can help identify the cause of your symptoms, provide an appropriate rehabilitation plan and advise on how to modify your training so you can continue working towards your Great North Run.
Early assessment is often the difference between making a few adjustments to your training and missing several weeks through injury.
To book in wth Robin or any of the team click here
Robin is a Chartered Physiotherapist with an MSc in Physiotherapy, working across NHS and private sports injury settings.
