Why do so many runners end up injured—even when they’re “doing everything right”? In this episode of the PT Rebels Podcast, Dr. Gina Fick, PT, ScD uncovers the top 10 mistakes runners make that lead to overuse injuries and chronic pain.

From ramping up mileage too quickly and neglecting strength work to poor recovery habits, inefficient cadence, mobility deficits, and outdated footwear, this episode gives runners actionable strategies to train smarter and reduce injury risk. If you want to stay consistent, improve performance, and avoid setbacks, this is a must-listen.

00:00 Introduction to PT Rebels Podcast

00:52 Top 10 Mistakes Runners Make

00:52 Mistake 1: Increasing Mileage Too Quickly

01:53 Mistake 2: Skipping Strength Training

03:25 Mistake 3: Running Through Pain

04:45 Mistake 4: Ignoring Recovery

05:40 Mistake 5: Weak Glutes and Core

06:56 Mistake 6: Poor Cadence

08:01 Mistake 7: Worn Out or Wrong Shoes

08:48 Mistake 8: Neglecting Mobility

09:49 Mistake 9: Lack of Variety in Training

10:31 Mistake 10: No Movement Assessment

11:32 Recap and Final Thoughts