The January Running Trap: Why Good Intentions Lead to Injuries
January is one of the busiest months of the year for runners - and for physiotherapists...
Date
Dec 16, 2025
Dec 16, 2025
Dec 16, 2025
Read time
5 mins
Motivation is high, goals are set, and many people describe that this is the year they'll run more consistently. Unfortunately, January is also when we see a sharp increase in running-related injuries. The issue isn't a lack of effort or commitment - it's how runners approach the return to training.
Understanding why injuries happen can help you avoid them and start the year running stronger, not sidelined.
Why January Is a High-Risk Month for Runners
Research consistently shows that sudden changes in training load and one of the strongest predictors of running injury.
After December - a month often involving reduced activity, disrupted routines, and less structured training - many runners return in January with ambitious plans. Increasing distance, speed or frequency too quickly places stress on tissues that haven't had time to adapt.
Studies have found that:
Rapid increases in weekly mileage significantly raise injury risk
Runners are more likely to get injured when training load exceeds what their body is conditioned for
Consistency matters more than intensity when it comes to injury prevention
Good intentions become problematic when enthusiasm outpaces preparation.
The "Too Much, Too Soon" Problem
Bones, tendons, muscles and joints all adapt to running at different rates. While cardiovascular fitness can improve quickly, connective tissues adapt much more slowly.
This mismatch creates a perfect storm:
You feel fit enough to do more
Your tissues aren't yet strong enough to tolerate the load
Pain develops gradually - often ignored at first
Common January injuries include:
Achilles tendinopathies
Calf strains
Patellofemoral (knee) pain
Plantar heel pain
Hip and gluteal overload injuries
Most of these aren't caused by one bad run - they're the result of accumulated stress over weeks.
Why Motivation Can Increase Injury Risk
Motivation is a positive thing - but it can override early warning signs.
Research into injury behaviour shows that runners often:
Push through pain when working towards a goal
Ignore small niggles until they become limiting
Follow generic training plans not suited to their background
Pain doesn't always mean damage, but persistent pain is a signal that load isn't being tolerated well. The earlier this is addressed, the easier it is to manage.
Strength Training: Still the Missing Piece
Multiple studies show that strength training reduces the risk of running injuries, particularly in the lower limb. Yet it's often the first thing runners skip when short on time.
Strength work helps by:
Improving load tolerance of muscles and tendons
Supporting joints during repetitive impact
Addressing common imbalances seen in runners
Runners who rely solely on running to "get fit for running" often lack the foundation needed to handle increased volume safely.
How to Avoid the January Running Trap
Evidence suggests that runners who stay injury-free tend to do a few key things well:
Increase training gradually
Maintain consistent weekly volume
Include strength work alongside running
Pay attention to early symptoms
Seek guidance before pain becomes a problem
Running is incredibly beneficial for physical and mental health - but only if you can stay consistent.
Preparing Properly for the Year Ahead
This is exactly why we're running our Running Workshop series in 2026.
They're designed to help runners:
Understand injury risk and load management
Learn practical strength and mobility strategies
Improve running efficiency and awareness
Learn how to fuel correctly through hydration, nutrition and sleep
Start the year with a clear, sustainable plan
Whether you're returning from a break, increasing your training, or simply wanting to run pain-free, preparing properly now can save months of frustration later.
Good intentions don't cause injuries - rushing the process does.
Start 2026 smart, informed, and supported.
👉🏼 Find out more and book onto our Running Workshops here: https://forms.gle/y38ZvHrfm2m355VV8
Image 1: Photo by Florian Kurrasch on Unsplash
Image 2: Photo by Miguel A Amutio on Unsplash
Motivation is high, goals are set, and many people describe that this is the year they'll run more consistently. Unfortunately, January is also when we see a sharp increase in running-related injuries. The issue isn't a lack of effort or commitment - it's how runners approach the return to training.
Understanding why injuries happen can help you avoid them and start the year running stronger, not sidelined.
Why January Is a High-Risk Month for Runners
Research consistently shows that sudden changes in training load and one of the strongest predictors of running injury.
After December - a month often involving reduced activity, disrupted routines, and less structured training - many runners return in January with ambitious plans. Increasing distance, speed or frequency too quickly places stress on tissues that haven't had time to adapt.
Studies have found that:
Rapid increases in weekly mileage significantly raise injury risk
Runners are more likely to get injured when training load exceeds what their body is conditioned for
Consistency matters more than intensity when it comes to injury prevention
Good intentions become problematic when enthusiasm outpaces preparation.
The "Too Much, Too Soon" Problem
Bones, tendons, muscles and joints all adapt to running at different rates. While cardiovascular fitness can improve quickly, connective tissues adapt much more slowly.
This mismatch creates a perfect storm:
You feel fit enough to do more
Your tissues aren't yet strong enough to tolerate the load
Pain develops gradually - often ignored at first
Common January injuries include:
Achilles tendinopathies
Calf strains
Patellofemoral (knee) pain
Plantar heel pain
Hip and gluteal overload injuries
Most of these aren't caused by one bad run - they're the result of accumulated stress over weeks.
Why Motivation Can Increase Injury Risk
Motivation is a positive thing - but it can override early warning signs.
Research into injury behaviour shows that runners often:
Push through pain when working towards a goal
Ignore small niggles until they become limiting
Follow generic training plans not suited to their background
Pain doesn't always mean damage, but persistent pain is a signal that load isn't being tolerated well. The earlier this is addressed, the easier it is to manage.
Strength Training: Still the Missing Piece
Multiple studies show that strength training reduces the risk of running injuries, particularly in the lower limb. Yet it's often the first thing runners skip when short on time.
Strength work helps by:
Improving load tolerance of muscles and tendons
Supporting joints during repetitive impact
Addressing common imbalances seen in runners
Runners who rely solely on running to "get fit for running" often lack the foundation needed to handle increased volume safely.
How to Avoid the January Running Trap
Evidence suggests that runners who stay injury-free tend to do a few key things well:
Increase training gradually
Maintain consistent weekly volume
Include strength work alongside running
Pay attention to early symptoms
Seek guidance before pain becomes a problem
Running is incredibly beneficial for physical and mental health - but only if you can stay consistent.
Preparing Properly for the Year Ahead
This is exactly why we're running our Running Workshop series in 2026.
They're designed to help runners:
Understand injury risk and load management
Learn practical strength and mobility strategies
Improve running efficiency and awareness
Learn how to fuel correctly through hydration, nutrition and sleep
Start the year with a clear, sustainable plan
Whether you're returning from a break, increasing your training, or simply wanting to run pain-free, preparing properly now can save months of frustration later.
Good intentions don't cause injuries - rushing the process does.
Start 2026 smart, informed, and supported.
👉🏼 Find out more and book onto our Running Workshops here: https://forms.gle/y38ZvHrfm2m355VV8
Image 1: Photo by Florian Kurrasch on Unsplash
Image 2: Photo by Miguel A Amutio on Unsplash
Motivation is high, goals are set, and many people describe that this is the year they'll run more consistently. Unfortunately, January is also when we see a sharp increase in running-related injuries. The issue isn't a lack of effort or commitment - it's how runners approach the return to training.
Understanding why injuries happen can help you avoid them and start the year running stronger, not sidelined.
Why January Is a High-Risk Month for Runners
Research consistently shows that sudden changes in training load and one of the strongest predictors of running injury.
After December - a month often involving reduced activity, disrupted routines, and less structured training - many runners return in January with ambitious plans. Increasing distance, speed or frequency too quickly places stress on tissues that haven't had time to adapt.
Studies have found that:
Rapid increases in weekly mileage significantly raise injury risk
Runners are more likely to get injured when training load exceeds what their body is conditioned for
Consistency matters more than intensity when it comes to injury prevention
Good intentions become problematic when enthusiasm outpaces preparation.
The "Too Much, Too Soon" Problem
Bones, tendons, muscles and joints all adapt to running at different rates. While cardiovascular fitness can improve quickly, connective tissues adapt much more slowly.
This mismatch creates a perfect storm:
You feel fit enough to do more
Your tissues aren't yet strong enough to tolerate the load
Pain develops gradually - often ignored at first
Common January injuries include:
Achilles tendinopathies
Calf strains
Patellofemoral (knee) pain
Plantar heel pain
Hip and gluteal overload injuries
Most of these aren't caused by one bad run - they're the result of accumulated stress over weeks.
Why Motivation Can Increase Injury Risk
Motivation is a positive thing - but it can override early warning signs.
Research into injury behaviour shows that runners often:
Push through pain when working towards a goal
Ignore small niggles until they become limiting
Follow generic training plans not suited to their background
Pain doesn't always mean damage, but persistent pain is a signal that load isn't being tolerated well. The earlier this is addressed, the easier it is to manage.
Strength Training: Still the Missing Piece
Multiple studies show that strength training reduces the risk of running injuries, particularly in the lower limb. Yet it's often the first thing runners skip when short on time.
Strength work helps by:
Improving load tolerance of muscles and tendons
Supporting joints during repetitive impact
Addressing common imbalances seen in runners
Runners who rely solely on running to "get fit for running" often lack the foundation needed to handle increased volume safely.
How to Avoid the January Running Trap
Evidence suggests that runners who stay injury-free tend to do a few key things well:
Increase training gradually
Maintain consistent weekly volume
Include strength work alongside running
Pay attention to early symptoms
Seek guidance before pain becomes a problem
Running is incredibly beneficial for physical and mental health - but only if you can stay consistent.
Preparing Properly for the Year Ahead
This is exactly why we're running our Running Workshop series in 2026.
They're designed to help runners:
Understand injury risk and load management
Learn practical strength and mobility strategies
Improve running efficiency and awareness
Learn how to fuel correctly through hydration, nutrition and sleep
Start the year with a clear, sustainable plan
Whether you're returning from a break, increasing your training, or simply wanting to run pain-free, preparing properly now can save months of frustration later.
Good intentions don't cause injuries - rushing the process does.
Start 2026 smart, informed, and supported.
👉🏼 Find out more and book onto our Running Workshops here: https://forms.gle/y38ZvHrfm2m355VV8
Image 1: Photo by Florian Kurrasch on Unsplash
Image 2: Photo by Miguel A Amutio on Unsplash
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