The start of a new year brings fresh motivation — and for many people, that means lacing up their running shoes again. Whether you’re returning to running after a break or starting for the first time, January is a great time to reset your goals. It’s also one of the busiest months for injuries.

At Exceed Physical Therapy, we love seeing runners in our clinics — not just when they’re injured, but when they want to move smarter, stronger, and pain-free. As we launch our Monthly Running Series, here’s what every runner should know to start the year strong and avoid setbacks.

Common Mistakes Runners Make
Motivation is high when you first start running, but that enthusiasm can sometimes lead to injury. Some of the most common mistakes we see include:

Doing too much, too soon
Jumping straight into high mileage or intense workouts without a gradual build-up puts unnecessary stress on muscles, joints, and tendons.

Skipping strength training
Running alone doesn’t build balanced strength. Weak core, hips, or calf muscles often lead to overuse injuries.

Ignoring mobility and warm-ups
Cold temperatures, tight muscles, and no warm-up is a recipe for strains and soreness.

Pushing through pain
Pain is often brushed off as “just soreness,” but ignoring warning signs can turn small issues into bigger problems.

Why Soreness is Not Equal to Injury
It’s normal to feel some muscle soreness when you start running again, especially if it’s been a while. However, soreness and injury are not the same.

Normal soreness usually:

• Feels like a dull ache or stiffness
• Improves as you warm up
• Goes away within 24–48 hours

Possible injury signs include:

• Sharp or localized pain
• Pain that worsens during a run
• Swelling or lingering discomfort
• Pain that doesn’t improve with rest

If something doesn’t feel right, it’s worth paying attention. Catching issues early can prevent weeks — or months — of missed running.

Strength, Mobility, and Recovery Tips for Runners
Running well isn’t just about logging miles. A well-rounded approach makes all the difference.

Strength training matters
Focus on:

• Hips
• Core stability
• Foot and ankle
• Single-leg strength

Prioritize mobility
Regular stretching where needed, and mobility work can improve stride efficiency and reduce injury risk.

Respect recovery
Rest days, proper sleep, hydration, and fueling are just as important as training days.

Ease into mileage
Gradual progression helps your body adapt safely and consistently.

When Runners Should See a Physical Therapist
Physical therapy isn’t just for injured runners — it’s for runners who want to stay that way.

Consider seeing a PT if you:

• Have recurring aches or pains
• Are returning after an injury or long break
• Want a gait or movement assessment
• Need help building a safe training plan
• Want to improve performance while reducing injury risk

At Exceed Physical Therapy, we work with runners of all levels to identify movement limitations, address imbalances, and keep them doing what they love.

Run Smart. Run Strong. EXCEED Your Goals.
Running into the new year should feel exciting, not frustrating. With the right approach, you can build consistency, confidence, and strength all year long.

Follow along with our Monthly Running Series as we share tips, education, and support to help you run smarter this year — and beyond. If you’re ready to take the next step, our team is here to help you EXCEED.