This week on The Runna Podcast, Ben Parker and Anya Culling sit down with Adrian D’Costa, Runna’s Head Physio and one of London’s leading running-injury specialists, to break down the three injuries runners experience most: runner’s knee, shin splints and IT band syndrome.
🎧 Watch on YouTube or listen on Spotify / Apple Podcasts
Adrian brings years of clinical experience working with endurance athletes and everyday runners, and in this episode he explains not just what these conditions are, but why they happen, what most people get wrong, and how to build long-term resilience through strength, load management and smart recovery.
Whether you’re training for a spring race, increasing weekly mileage, or simply want fewer setbacks this year, this conversation offers clear, practical guidance to help you stay healthy, consistent and confident in your running.
Why are These Injuries so Common?
Adrian breaks down the science behind each condition:
Runner’s Knee (Patellofemoral Pain Syndrome)
Runner's knee effects roughly one in four runners and is driven primarily by load intolerance around the knee joint. Adrian explains why managing training stress is more important than chasing mileage targets, and why the quadriceps—particularly the medial, lateral and deep fibres—play such a crucial role in stabilising the patella.
He also introduces the “rainbow quadricep method,” a strength approach designed to target the full spectrum of quad function. Be sure to check out the episode to learn more on that.
Shin Splints (Medial Tibial Stress Syndrome)
Often described as a soft-tissue problem, shin splints are more accurately a bone-stress injury. Adrian breaks down exactly what’s happening at the tibia, why it can escalate quickly during marathon training, and how factors like sudden increases in training load, low energy availability and footwear changes can contribute.
IT Band Syndrome
Despite what many runners assume, IT band pain is rarely an issue of flexibility. Instead, Adrian explains why hip stability, glute strength and lower-limb control are the true solutions, and why excessive stretching is rarely effective on its own.
The Strength Work that Makes the Biggest Difference
Across all three injuries, a consistent theme emerges: strength training is one of the most effective tools runners have. Adrian outlines the exercises he relies on most, why they work, and how runners can integrate them without overwhelming their schedule.
He also shares his perspective on mobility: where it helps, where it doesn’t, and why strength tends to deliver more reliable results for long-term injury prevention.
🔊 To add strength training to your Runna plan, go to 'Manage Plan' and then 'Setup Strength' to customize your strength sessions based on your goals, schedule, ability, and available equipment.
Smarter Training Through Load Management
A major takeaway from Adrian’s approach is how powerful well-timed recovery and training adjustments can be. He discusses how to spot early warning signs, how to use cross-training during flare-ups, and why sleep, nutrition and recovery cycles matter just as much as mileage.
For anyone working towards a race, his framework for balancing intensity, frequency and duration offers a practical blueprint for staying on track without accumulating unnecessary stress.
The Bottom Line
This week's episode offers a grounded, accessible overview of the three injuries most runners encounter, and more importantly, how to reduce the risk of them disrupting your training.
Adrian’s guidance is built on evidence, clinical experience and a deep understanding of how runners think and move. His approach gives you the tools to run with confidence, manage load intelligently and build a stronger, more durable body over time.
For the full conversation, including detailed explanations, strength demonstrations and load-management examples, head over to any podcast platform or watch the episode on YouTube.
🎧 Watch on YouTube or listen on Spotify / Apple Podcasts