What causes most running injuries—and how do you know when it's okay to keep running versus when you need to stop?

In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson sits down with physical therapist, running coach, and co-owner of The Stride Shop, RT Hill, to discuss the most common injuries runners face, why some injuries become chronic, and how to stay healthy for the long haul.

RT shares what he's seeing most often in runners right now, including shin splints, knee pain, and stress-related injuries. He explains how runners can better distinguish between normal discomfort and pain that shouldn't be ignored, when it's safe to continue running, and when it's time to seek help.

We also discuss injury prevention, strength training, recovery, training flexibility, and the mindset shifts that help runners continue doing what they love for decades.

Whether you're currently injured, training for a race, or simply want to stay healthy and running strong for years to come, this episode is packed with practical advice you can use immediately.

In This Episode You'll Learn:

✔ The most common running injuries

✔ Why shin splints seem to be increasing

✔ The difference between soft tissue injuries and bone stress injuries

✔ Warning signs that pain may be more serious than you think

✔ How to know when it's okay to keep running

✔ RT's "stoplight system" for managing pain during runs

✔ Why strength training helps prevent injuries

✔ How recovery impacts performance and long-term health

✔ Practical habits that help runners stay healthy for life

Key Moments

00:00 – Introduction

01:25 – RT's background in physical therapy and coaching runners

06:00 – How The Stride Shop got started

08:00 – The most common injuries runners experience

09:30 – Shin splints, shoes, and training load mistakes

10:00 – Soft tissue injuries vs. bone stress injuries

12:00 – Why stress fractures require a different approach

13:00 – Helping runners stay active while recovering

15:00 – The long-term goal: running for life

19:45 – Injury prevention strategies every runner should follow

21:30 – Strength training and injury resilience

22:00 – When pain becomes a red flag

23:00 – Return-to-running guidelines

24:00 – The stoplight system for running through pain

27:00 – RT's non-negotiable habits for performance

29:00 – Why recovery is where progress actually happens

32:00 – Where to find RT and The Stride Shop

Resources & Links

🌐 Transform Nutrition: https://transformnutrition.fit/

📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT

📖 Free Runner Fueling Guide

📧 Questions? Reach out at lisa@transformnutrition.live

Episode Summary (Short Version)

Physical therapist and running coach RT Hill joins Lisa Nelson, Running Nutritionist and Dietitian to discuss the most common running injuries, including shin splints, knee pain, and stress fractures. Learn how to know when it's safe to keep running, when it's time to stop, and practical strategies to stay healthy, recover faster, and keep running for years to come.

Tags / Keywords

running injuries

shin splints

runner rehab

physical therapy for runners

stress fractures

running pain

injury prevention

strength training for runners

marathon training

running coach

runner recovery

running longevity

endurance athletes

half marathon training

marathon runner

running performance

Fuel Your Finish

Lisa Nelson

RT Hill

Stride Shop