Most running injuries are training errors in disguise, and the weeks after a long summer break are when they tend to appear
Key takeaways
Every year, the first cool mornings bring runners back to the Marina walk, the JBR beachfront and the park circuits. After months of heat that kept most people indoors, enthusiasm is high and fitness is lower than it was in spring. The combination is predictable, and so are the injuries that follow.
The Dubai Fitness Challenge runs from 31 October to 29 November 2026, and the Dubai Run is on 22 November. More than 307,000 people took part in the Dubai Run in 2025. Many will start training in the weeks before, some after a long break.
Heart and lungs regain fitness relatively quickly. Tendons and bone adapt more slowly, over weeks and months. When distance rises faster than those tissues can keep up, they become irritated. That gap, rather than any single faulty movement, is behind most running injuries.
Pain around or behind the kneecap. Often called runner's knee, or patellofemoral pain. It aches during and after running, on stairs, and after sitting for a long time with the knees bent.
Pain on the outer side of the knee. Often linked to the iliotibial band. It typically comes on at a predictable point in a run and is worse running downhill.
Shin pain. Medial tibial stress syndrome, commonly called shin splints, causes a diffuse ache along the inner edge of the shin that often eases once warmed up. A stress fracture is different: pain is sharp and focused on one small spot, gets worse as the run goes on, and may ache at night. The two need different management, which is why focused bone pain should be checked.
Achilles tendon pain. Stiffness and pain at the back of the heel, typically worst first thing in the morning and on the first steps of a run, easing as you warm up, then worse again afterwards.
Calf strain. A sudden pull or tightness in the calf, common in people returning to running and in those over 40.
Heel pain. Plantar heel pain, often called plantar fasciitis, is worst on the first steps out of bed and usually settles over months with load management, calf strengthening and suitable footwear. Persistent cases are sometimes treated with shockwave therapy alongside exercise.
Start lower than you think. After a long break, begin with a weekly distance well below what you ran at your peak. Run and walk intervals are a sound way to return.
Increase gradually. There is no proven percentage for weekly increases, but sudden jumps are the pattern most consistently linked to injury. Build distance or frequency gradually, not both in the same week, and include an easier week every three or four weeks.
Leave a day between runs at first. Tendons and bone recover between sessions.
Strength train twice a week. Calf raises, squats, lunges, step ups and hip exercises make the tissues more able to tolerate running. A large review of injury prevention trials found that strength training reduced sports injuries substantially, more than stretching did.
Soft sand makes the calf and Achilles work much harder than pavement. If you want to run on the beach, start with short sections and build up.
Firm sand near the water is more even, but the beach slopes. Running in one direction loads one leg differently from the other, so turn around halfway rather than running the whole stretch with the slope on the same side.
Paths and pavements are predictable but hard. Mixing surfaces through the week spreads the load.
Mornings in November can still be warm and humid. Run early, drink before and after, and allow more time for recovery than you would in a cooler climate.
Research has not shown that choosing shoes by foot type prevents injury. A shoe that feels comfortable when you run is a reasonable guide. Replace shoes when the cushioning is clearly worn, and avoid switching to a very different style, such as a minimal shoe, in the weeks before an event.
The 5 km and 10 km routes are within reach for most people with a few weeks of steady preparation. If you are starting from very little running, aim to complete the distance comfortably with walking breaks rather than to race it.
An assessment looks at the painful area, the joints above and below it, how you move and how your training has changed. It ends with a plan: what to change in your running now, a strengthening plan to build tolerance, and clear criteria for increasing distance again. The physiotherapy team works alongside the clinic's orthopaedic service where imaging or a surgical opinion is needed.
References
This article is general information. It is not a diagnosis, a treatment plan, or a substitute for a consultation, and it does not replace advice from the doctor who knows your history. Please do not send clinical details through this website. If your symptoms are severe or getting worse, telephone the clinic on +971 4 265 1950 or seek urgent medical care.
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Occasional writing on health, prevention and the life of the clinic.
