Summer in Auckland brings longer days, warmer weather, and the perfect opportunity to lace up your running shoes. Whether you're training for the Auckland Marathon, enjoying runs along Tamaki Drive, or exploring Mission Bay, summer running offers incredible benefits. However, the combination of heat, increased training volume, and enthusiasm can also increase your risk of injury.
At Auckland Physiotherapy, we see a surge in running-related injuries during summer months. The good news? Most are preventable with the right approach. Let's explore evidence-based strategies covering four crucial areas: footwear, hydration, strengthening, and pacing.
Before diving into prevention, here are the injuries we commonly treat:
Runner's Knee: Pain around or behind the kneecap, accounting for 20-25% of all running injuries.
Shin Splints: Pain along the inner edge of the shinbone, typically from overuse or sudden training increases.
Plantar Fasciitis: Heel pain, particularly with first steps in the morning.
Achilles Tendinopathy: Pain and stiffness in the Achilles tendon from overuse or inadequate recovery.
IT Band Syndrome: Sharp pain on the outside of the knee, especially common in distance runners.
Stress Fractures: Small cracks in bones from repetitive impact without adequate recovery.
These injuries share common risk factors: training errors (doing too much too soon), inadequate strength, poor running mechanics, and inappropriate footwear.
Your running shoes are your most important equipment. Proper footwear significantly reduces injury risk.
Replace Regularly: Running shoes last 600-800 kilometres. Beyond this, cushioning degrades, reducing shock absorption. If you run 40 kilometres weekly, replace shoes every four months. Track mileage using a running app.
Get Properly Fitted: Visit a specialty running store for gait assessment. Many Auckland stores offer analysis to match you with appropriate shoes.
Prioritize Comfort: Research shows comfort is the most important factor. Don't be swayed by marketing claims if the shoe doesn't feel immediately comfortable.
Avoid Sudden Changes: Transitioning to different shoe types should happen gradually over several months. Sudden changes can overload unprepared tissues.
Breathability: Choose shoes with mesh uppers that allow heat and moisture escape. Feet swell in hot weather, so accommodation is important.
Proper Socks: Invest in moisture-wicking running socks that reduce friction and blister risk. Avoid cotton socks which retain moisture.
Dehydration doesn't just affect performance—it significantly increases injury risk. When dehydrated, muscles fatigue faster, coordination declines, and heat dissipation diminishes.
Pre-Run: Drink 400-600ml of fluid 2-3 hours before running, then another 200-300ml about 15-20 minutes before starting.
During Your Run: For runs under 60 minutes, pre-run hydration usually suffices. For longer runs, drink 150-250ml every 15-20 minutes. Don't wait until you're thirsty.
Post-Run: Drink 1.5 litres for every kilogram of body weight lost during your run.
For runs exceeding 60-90 minutes in Auckland's humid summer conditions, replace both fluids and electrolytes:
Time Your Runs: Run during cooler parts of the day—early morning or evening. Avoid midday heat in January and February.
Acclimatize Gradually: Allow 10-14 days to adapt to heat. Start with shorter, easier runs and gradually increase.
Dress Appropriately: Wear light-coloured, loose-fitting, moisture-wicking clothing. Consider a cap or visor for shade.
Signs of Dehydration: Dark yellow urine, decreased urination, dry mouth, fatigue, dizziness, muscle cramps. Severe symptoms require immediate medical attention.
Running alone doesn't strengthen all muscles needed to run injury-free. Research shows strength training reduces running injury risk by 30-50%.
Hip Stabilizers: Weak hip muscles increase stress on knees and ankles.
Core Muscles: Provide stability and improve running efficiency.
Calf Complex: Absorb 3-4 times your body weight with each foot strike.
Quadriceps and Hamstrings: Power your stride and control knee motion.
Frequency: 2-3 sessions weekly on non-consecutive days, 20-30 minutes each.
Timing: After easy runs or on rest days, not before hard workouts.
Progressive Overload: Start with bodyweight exercises, gradually add resistance. Increase difficulty every 2-3 weeks.
Consistency: Regular, moderate training beats sporadic intense sessions. Even 15 minutes twice weekly provides significant benefits.
Training errors—particularly doing too much, too soon—are the leading cause of running injuries. Smart pacing is your most important injury prevention strategy.
Increase weekly mileage by no more than 10% per week. If running 30 kilometres weekly, increase to no more than 33 kilometres the following week. This rule works well for building volume but may be too aggressive for high mileage or injury recovery.
Alternate hard and easy days for recovery and adaptation.
Hard Days: Interval training, long runs, hilly routes, races Easy Days: Short conversational-pace runs, rest, cross-training, light strength training
Never schedule hard days back-to-back. A common pattern is 3 hard days and 4 easy days weekly.
Approximately 80% of running should be at easy, conversational pace, with only 20% at moderate to high intensity. This maximizes adaptation while minimizing injury risk.
Use the conversational pace test: you should be able to hold a conversation comfortably throughout easy runs.
Plan a "cutback week" every 3-4 weeks where you reduce total volume by 20-30%. This allows full recovery and adaptation.
After 1-2 weeks off: Return at 50-70% of previous volume After 3-4 weeks off: Return at 30-50% of previous volume After more than a month: Treat as starting fresh
While there's no single "perfect" form, these principles reduce injury risk:
Cadence: Aim for 170-180 steps per minute. Higher cadence reduces impact forces.
Foot Strike: Land with your foot beneath your body rather than far out in front. Your natural strike pattern is usually fine unless causing pain.
Posture: Run tall with slight forward lean from ankles. Keep shoulders relaxed, arms at 90 degrees.
Run Quietly: If you sound heavy, you're likely overstriding—this increases injury risk.
Consult Auckland Physiotherapy if you experience:
Early intervention prevents minor problems from becoming major setbacks.
Week 1: Assessment
Weeks 2-4: Foundation
Week 5+: Progressive Development
✓ Well-hydrated? (Check urine colour) ✓ Shoes in good condition? ✓ Pace appropriate for conditions? ✓ Adequate recovery from last hard effort? ✓ Hydration plan for longer runs? ✓ Running during cooler hours? ✓ Strength training completed this week? ✓ Listening to body and respecting pain?
Summer running in Auckland is one of life's great pleasures. The key to enjoying it throughout the season—and for years to come—is running intelligently. Proper footwear, adequate hydration, consistent strengthening, and smart pacing are evidence-based strategies proven to reduce injury risk and enhance performance.
The goal isn't just to run hard this summer—it's to build a sustainable practice keeping you healthy and enjoying the sport for decades. Sometimes that means holding back, taking rest days, or addressing small issues before they become big problems.
At Auckland Physiotherapy, we're passionate about helping runners of all levels achieve their goals while staying injury-free. Whether training for your first 5K or twentieth marathon, we're here to support your running journey.
Ready to make this your best running summer yet? Visit www.aucklandphysiotherapy.co.nz or contact Auckland Physiotherapy today to book a running assessment.
This blog provides general information and is not a substitute for individual assessment. If you have existing injuries or health conditions, consult with a physiotherapist before beginning or modifying your running programme.
Housed in the beautiful Foundation Precinct, sandwiched in-between Newmarket, Parnell & Remuera
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