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Running through the Pain: Strategies to Keep Going Despite an Injury!

For avid runners, injuries and pain can be formidable hurdles. However, at The Movement Mill, we understand the importance of staying connected to your passion while prioritising your well-being. So let’s explore four strategies to help you continue running despite an injury.


Increase Cadence:

One of the key recommendations from The Movement Mill is to increase your cadence. Cadence, or the number of steps per minute, plays a crucial role in running form. By shortening your stride and increasing cadence, you can reduce stress on injured areas, distributing the workload more evenly across your body.


Running on a Softer Surface:

Choosing softer surfaces, like trails or grass, is another strategy. Softer surfaces absorb shock better, minimising the impact on joints and muscles. Trail running, in some instances, provides a forgiving surface that is gentler on the body, making it an ideal option for those recovering from injuries.


Decrease Running Volume:

We emphasise the importance of decreasing running volume when dealing with injuries. Lowering the distance covered and frequency of runs helps manage stress on the body, allowing for healing while still maintaining a running routine. As your condition improves, gradual increases in running volume can be implemented.


Decrease Pace:

Adjusting your pace is a key recommendation from The Movement Mill to minimise impact forces on the body. Running at a slower pace reduces strain on injured areas, allowing for continued cardiovascular fitness without exacerbating the injury. Incorporating interval training, alternating between running and walking, is a useful strategy for managing pace.



These strategies offer a thoughtful and strategic approach to running with an injury. Always prioritise your health, and if these suggestions do not provide the relief you need, consider reaching out to one of our running specialists at The Movement Mill. Personalised guidance and support can make a significant difference in your journey to recovery and continued enjoyment of running.

If these strategies do not yield the desired results, we encourage you to take the next step in your journey. Reach out and book a session with one of our dedicated running specialists. Your well-being is our priority, and our experts are here to provide personalised advice and support tailored to your unique needs. Don’t let injuries hinder your love for running – take the first step towards a healthier, pain-free running experience with The Movement Mill.


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