Injury Free Running?! Essential Expert Physio Advice All Runners Need to Hear

This week on The Runna Podcast, we’re joined by Adrian D’Costa, leading physiotherapist and founder of The Running Room, who specialises in helping runners stay healthy and strong. From dealing with runner’s knee and IT band syndrome to understanding the role of strength training and shoes, Adrian brings practical, science-backed advice every runner should hear. In this essential episode, we unpack: 🦵 The most common running injuries — and how to prevent them 💪 Why strength & conditioning is non-negotiable for runners 👟 Are carbon shoes doing more harm than good? 📉 How to reduce your injury risk without cutting your mileage 🧠 What to do when you’re injured (mentally and physically) 🗂️ The one habit that keeps runners on track — literally Whether you're chasing a new PB or just want to run pain-free, Adrian’s insights will help you train smarter and stay stronger. Enjoy the episode! 🎧 Make sure to subscribe, rate, and share The Runna Podcast for more advice from running experts and elite athletes. 🆓 Try the Runna app for 2 weeks free with code PODCAST25: https://www.runna.com/ 📱 Follow us for behind-the-scenes content: Instagram →   / runna   TikTok →   / runna   ⏱️ Timestamps: 00:00:00 - Intro & Adrian D’Costa joins the podcast 00:00:50 - What got Adrian into physio? 00:03:35 - Why S&C is essential for runners 00:06:43 - Most common injuries in running 00:08:57 - How to prevent knee injuries 00:10:27 - Stretching, mobility, and range of motion 00:13:08 - What is eccentric training & why it matters 00:14:34 - Mental and physical advice for injured runners 00:15:52 - How to identify overuse injuries early 00:19:57 - Importance of calf strength 00:21:29 - Understanding IT band syndrome 00:24:05 - Are carbon plated shoes causing more injuries? 00:25:43 - How to use carbon shoes safely 00:27:02 - Reducing injury risk with simple habits 00:28:14 - What beginners need to know 00:30:57 - Tip: Log your miles to spot trends 00:31:54 - This or That: Rehab Edition 00:33:16 - Would you rather do a marathon or Hyrox? 00:34:31 - World’s worst running injury 00:35:42 - Emotional story of the week 00:38:41 - Silly question of the week