Whether you are deep into a Comrades training block, building toward Two Oceans, chasing a PB at the Joburg City Marathon, tackling the Soweto Marathon or just trying to stay consistent with your weekly parkrun, the reality is the same: running injuries are common. Depending on the study, between 19% and 79% of long-distance runners will pick up an injury in any given year (van Gent et al., 2007).

The good news is that most running injuries are predictable. The research is clear on which factors put you at higher risk, and many of them are things you can change. We built this screening tool based on the strongest risk factors identified in systematic reviews, prospective studies and validated athlete monitoring tools. It is not a diagnosis. It is a quick way to see where your risk sits and what to focus on.

It takes about 60 seconds. Answer honestly for the most accurate result.

Please note: This is a screening tool for educational purposes only. It is not a clinical assessment and does not replace a professional evaluation. Your result is based on self-reported information and published population-level risk factors. Individual circumstances vary. If you have concerns about pain or injury, consult a qualified healthcare provider.

1. Have you had a running-related injury in the past 12 months?

Previous injury is the single strongest predictor of future injury (Saragiotto et al., 2014).

2. Over the past 2 to 4 weeks, how much have you increased your total running distance or intensity?

Sudden spikes in training load are a consistent injury trigger. The risk is highest when the increase exceeds what your body has adapted to (Gabbett, 2016; Nielsen et al., 2014).

3. How many days per week do you do strength or resistance training?

Strength training reduces injury risk by up to two-thirds (Lauersen et al., 2018).

4. How long have you been running regularly?

Novice runners have significantly higher injury rates, particularly in the first two years (Kluitenberg et al., 2015; van der Worp et al., 2015).

5. What is your average weekly running distance?

Both very high and very low weekly volumes are associated with greater injury risk. Excessive weekly progression is particularly risky (Nielsen et al., 2014).

6. How many days per week do you run?

Higher running frequency increases exposure, and the injury risk from excessive progression varies by how that volume is distributed (Nielsen et al., 2014).

7. In the past week, have you experienced pain or discomfort while running?

Running through unresolved pain significantly increases injury risk. This question is adapted from the validated Oslo Sports Trauma Research Center questionnaire (Clarsen et al., 2014).

8. How would you rate your sleep over the past two weeks?

Poor sleep impairs tissue recovery and is associated with increased injury risk in athletes (Charest and Grandner, 2020).

9. How would you rate your overall stress level over the past two weeks?

Psychological stress impairs recovery, increases muscle tension and is associated with higher injury risk in athletes (Charest and Grandner, 2020).

10. How many different pairs of running shoes do you rotate?

Rotating between multiple pairs reduces injury risk by 39% (Malisoux et al., 2015).

11. Do you do any other sport or cross-training besides running?

Variety in training load reduces repetitive strain on the same structures (Malisoux et al., 2015).

What this screen is based on

This tool draws on the strongest risk factors identified across multiple systematic reviews, prospective studies and validated monitoring tools. It is not a validated diagnostic instrument. It is a screening tool designed to help you identify where your risk sits and which factors are worth addressing.

The weighting of each question reflects the strength of evidence behind that risk factor:

Previous injury carries the highest weight because it is the single most consistent predictor of future injury across virtually all running injury research (Saragiotto et al., 2014; van der Worp et al., 2015).
Training load changes are heavily weighted because sudden spikes in volume or intensity are among the most consistent injury triggers. The risk is not about total training volume alone but about how quickly you increase it relative to what your body has adapted to (Gabbett, 2016; Nielsen et al., 2014; Burke et al., 2023).
Strength training is weighted heavily because its protective effect is among the largest in the sports injury literature, with a meta-analysis showing a two-thirds reduction in injury risk (Lauersen et al., 2018).
Running experience reflects the consistently higher injury rates in novice runners, particularly those with less than two years of regular running (Kluitenberg et al., 2015).
Current pain is included because running through unresolved symptoms significantly increases injury risk. This question draws on the approach used in the Oslo Sports Trauma Research Center questionnaire, a validated tool for monitoring health problems in athletes (Clarsen et al., 2014).
Sleep is included because poor sleep impairs tissue recovery and is associated with increased injury risk and reduced performance in athletes (Charest and Grandner, 2020).
Stress is included because psychological stress impairs recovery, increases muscle tension and is independently associated with higher injury risk in athletes (Charest and Grandner, 2020).
Running frequency, shoe rotation and cross-training are included as modifiable factors with moderate but meaningful evidence behind them.

What you can do with your result

If your score suggests moderate or higher risk, the most impactful things you can do are:

Add strength training. Twice a week is the sweet spot. Focus on single-leg work (lunges, step-ups, single-leg calf raises), hip stability (glute bridges, side-lying abduction) and posterior chain strength (deadlift variations, hamstring work).
Manage your training load. Avoid increasing weekly distance by more than 10 to 15% per week. Include a recovery week every three to four weeks where you drop volume by 30 to 40%. Your body can handle high training loads, but it needs time to adapt to each step up (Gabbett, 2016).
Get a previous injury properly assessed. If you are carrying a niggle from a past injury or you keep getting the same problem, there is usually an underlying biomechanical reason. Addressing it breaks the cycle.
Do not run through significant pain. Mild niggles that warm up and settle are common. Pain that persists, worsens during a run or affects your gait is a warning sign. Getting it assessed early is far easier than managing a full breakdown.
Rotate your shoes. Two or more pairs with different drop heights and cushioning profiles distributes load across different structures.
Sleep. Seven to nine hours consistently. This is when your body repairs and adapts to training.

How we can help

At our Sandton practice, we see runners at every level. Whether you are training for Comrades, your first parkrun or just trying to stay consistent, a running-focused assessment helps identify what is driving your injury risk and gives you a clear plan to address it.

We assess your movement patterns, joint mobility, muscle strength and flexibility, and build a programme around what your body needs. If you are already dealing with an injury, we can help you recover and get back to running safely.

Get in touch or book an appointment.

References

RUNNING INJURY RISK: WHERE DO YOU STAND? A 60-SECOND SCREEN

What this screen is based on

What you can do with your result

How we can help

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