Image for post
Image for post

We can’t deny that runners get injured. According to research, up to 60% of runners suffer from injuries while training for an event — and, this is usually when they see a doctor.

For doctors, all they see are the injuries. More than any other sport or physical activity, running seems to bring in the most number of patients. So, it’s easy to conclude that running is bad.

Doctors will often claim that running is “bad for your knees”, “straining for your back” and “leads to arthritis”. But, that’s not actually, scientifically, true.

Just because injuries are common doesn’t mean that running is bad for your body or your health. …

Image for post
Image for post

Do you want to run a half marathon but are worried about getting injured?

Have you had injuries in the past that have stopped you from running?

If so, you’re most definitely not alone!


It’s safe to say that running a half marathon is incredibly rewarding. The problem is that the training can be stressful on the body — often causing unwanted pain and injuries that hinder your progress and prevent you from running your best race.

Thankfully, it doesn’t have to be that way! With smarter training, you can easily steer clear of easily avoidable injuries — allowing you to confidently run a half marathon fast, strong, and injury-free.

But, before I dive into the training principles that I use to keep myself and my clients healthy and strong, I’d like to share some insightful statistics. …

Image for post
Image for post

From a young age, we’re taught that stretching is an important part of a fitness routine. Because of this, we come to think that stretching is necessary for preventing injuries and performing well in sport. However, what we don’t realize is that this importance we place on stretching is actually based more on assumption than science.

Over the last 20 years, many sports and medical studies have questioned the effects of stretching. What they’ve found is that surprisingly, stretching doesn’t actually benefit athletes as much as we once thought. …

A detailed guide on the causes, symptoms and treatment options for sciatica and piriformis syndrome in runners.

Image for post
Image for post

A sharp, pinching pain in the buttocks with shooting pain down the leg is the typical symptom of sciatica, a condition caused by an irritated sciatic nerve.

In runners, the irritation is usually caused by a tight piriformis muscle constricting the sciatic nerve. This particular form of sciatica is called Piriformis Syndrome.

Sciatica & Piriformis Syndrome Quick Facts

  • The sciatic nerve is the largest nerve in the human body. It starts in the spine and travels all the way down the leg. …

By Alina Kennedy - Physiotherapist & Strength Specialist

Image for post
Image for post

The two most common injuries that affect runners are IT Band Syndrome and Runner’s Knee (or Patellofemoral Pain). While they’re similar, they are not the same and it’s crucial that you get the right diagnosis before starting a treatment plan.

So, here’s how to tell whether you have IT Band Syndrome or Runner’s Knee.

An evidence-based guide for Runner’s Knee symptoms, causes and treatment options

By Alina Kennedy, B.Physio, CSCS

Image for post
Image for post

Runner’s Knee, or patellofemoral pain syndrome, is a common overuse injury causing pain at the front of the knee, around or behind the kneecap.

It is most common in runners but can also affect other active people who participate in sports such as cycling and hiking. Most people recover completely from Runner’s Knee after a few months of rehab, although it is an injury that can become chronic if not treated correctly.

Runner’s Knee Quick Facts

  • Also known as patellofemoral pain syndrome, anterior knee pain, and, formerly, chondromalacia patellae. …

Image for post
Image for post

Staying injury-free while preparing for your first half marathon is all about having a smart training routine. While running injuries are common (some studies suggest that up to 20% of runners drop out of races due to injury), we know that most injuries are avoidable.

The tips I’ll share in this article are based on my many years of experience working as a running Physiotherapist, as well as the latest scientific evidence we have on injury prevention and running performance. …

Alina Kennedy — Physiotherapist, Runner, Strength & Conditioning Specialist

Running economy is one of those terms that gets thrown around a lot when people talk about race pace and speed. But what is running economy, and how do you improve it?

Video Transcript

Hey runners,

If you’ve been training for a while and have been working on your speed and pace, you’ve probably heard the term ‘running economy’, but what exactly is it and how does it change your running performance?

My name is Alina Kennedy, I’m a Physiotherapist and Strength & Conditioning Specialist and today I’m going to explain what running economy is and how it’s going to affect your pace.

Let’s dive into what your training week should look like.

Image for post
Image for post

Whether you’re training for your first race or your 10th, strength training should be an integral part of your preparation.

Not only will strength training prevent injuries, but it will also build the muscle power and endurance you need to run faster for longer (which is the ultimate goal, right?).

So how much strength training is enough? Well, it depends on how many hours a week you run.

When planning your training week, the key is to include a lot of variety. That means planning speed sessions, tempo runs, slow runs as well as strength sessions. What you don’t want to do is simply go out and run as far as you can every day. …

Image for post
Image for post

Shopping for running shoes is unnecessarily complicated. Much of that has to do with the crazy amount of choice you get when you walk into a running store but it’s all made much harder by everyone's differing opinions on what the best running shoe is.

Each shoe company then also markets itself as having superior technology to their competition with shoes that will make you faster with fewer injuries.

But the research tells us something different…

The truth is, the best pair of shoes for you are the ones that feel the best on your feet. Shoes that feel comfortable to run in are the ones you’ll perform best in, not the ones with the latest tech features. …


Alina Kennedy

Physiotherapist. Runner. Strength & Conditioning Specialist. See more of my work @

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store