Top 7 Running Problems and How to Fix Them – Expert Guide 2026

Running is one of the best exercises for fitness and mental health, but many runners struggle with pain, injuries, and performance issues. The good news? Most running problems are preventable.

Below are the top 7 running problemshow to fix them.

1. Knee Pain While Running

Cause: Poor running form, weak quads, or worn-out shoes.

How to Fix It

  • Strengthen quads and glutes
  • Replace shoes every 500–600 km
  • Avoid overstriding
✅ Tip: Slightly increase cadence to reduce knee impact.

2. Shin Splints

Cause: Sudden increase in distance or running on hard surfaces.

How to Fix It

  • Reduce mileage temporarily
  • Ice shins after runs
  • Use cushioned running shoes

3. Blisters on Feet

Cause: Friction, moisture, or ill-fitting shoes.

How to Fix It

  • Wear moisture-wicking socks
  • Ensure proper shoe fit
  • Use anti-chafing balm

4. Shortness of Breath

Cause: Poor breathing technique or low aerobic base.

How to Fix It

  • Practice diaphragmatic breathing
  • Slow down your pace
  • Build endurance gradually

5. Muscle Cramps

Cause: Dehydration or electrolyte imbalance.

How to Fix It

  • Hydrate before and after runs
  • Include electrolytes
  • Stretch calves and hamstrings

6. Lower Back Pain

Cause: Weak core or poor posture.

How to Fix It

  • Strengthen core muscles
  • Maintain upright posture
  • Avoid slouching while running

7. Getting Tired Too Quickly

Cause: Overtraining or lack of recovery.

How to Fix It

  • Include rest days
  • Improve sleep quality
  • Fuel properly before runs

Final Thoughts

Most running problems are signals from your body. Fixing form, footwear, and recovery can transform your running experience.

Want personalized running advice? Contact our experts.