New to Running? How to Bulletproof Your Tendons and Reduce the Risk of Overuse Injuries

Starting running is one of the best things you can do for your physical and mental health. It improves cardiovascular fitness, bone density, mood, and confidence.

But for many new runners, the excitement of getting started is often followed by frustration: niggles that won’t settle, sore Achilles tendons, painful knees, or a plantar fascia that just won’t behave.

As physiotherapists, we see this pattern often — and the good news is that most running-related overuse injuries are not inevitable. With the right approach, your tendons can adapt, strengthen, and become more resilient over time.

This article explains, in plain English:

• Why tendons are often the limiting factor for new runners

• What “bulletproofing” tendons actually means

• Practical, evidence-based strategies to reduce the risk of tendinopathy

• When physiotherapy can help guide you safely

Our overall aim? To help you run confidently, consistently, and without fear.

Why New Runners Commonly Develop Tendon Pain

Muscles adapt relatively quickly to training. Tendons don’t.

Tendons (such as the Achilles tendon or patellar tendon) are designed to store and release energy like a spring. Running places repeated load through these tissues — often thousands of times in a single session.

For new runners, problems usually arise when:

• Running volume increases too quickly

• Intensity jumps suddenly (speed work, hills)

• The tendon hasn’t had time to adapt to load

• Strength capacity doesn’t match running demands

Research consistently shows that tendinopathy is not caused by “damage” or inflammation, but by a mismatch between load and tissue capacity over time.

What Does “Bulletproofing Tendons” Actually Mean?

Bulletproofing doesn’t mean making tendons invincible.

It means gradually improving their capacity to tolerate load, so everyday training no longer exceeds what they can handle.

In clinical practice, this usually involves:

• Smart load management

• Progressive strength training

• Respecting recovery time

• Avoiding sudden spikes in training

As tendon researcher and physiotherapist Tom Goom often emphasises, tendons respond best to consistent, appropriate loading — not rest alone, and not overload.

Load Management: The Most Important (and Most Missed) Factor

If there is one concept new runners should understand, it’s this:

Tendons don’t respond well to sudden change.

Common load mistakes we see:

• Going from no running to running 4–5 days per week

• Adding speed sessions too early

• Increasing distance and intensity at the same time

• Returning too quickly after time off

Practical load guidelines for new runners

• Increase weekly running volume gradually (often ~10% or less)

• Change one variable at a time (distance or speed, not both)

• Allow at least 48 hours between harder sessions

• Expect mild, short-lived soreness — but not worsening pain

Pain that settles within 24 hours and doesn’t progressively worsen is often acceptable. Pain that escalates week to week is a sign the tendon isn’t coping.

Why Strength Training Is Essential for Tendon Health

Running alone is not enough to fully prepare tendons for running loads.

Strength training improves:

• Tendon stiffness (important for energy storage)

• Load tolerance

• Force absorption

• Movement efficiency

This doesn’t mean complicated gym programs. For runners, the biggest return usually comes from focusing on:

Key areas to strengthen

• Calves (gastrocnemius & soleus) – Achilles protection

• Quads – patellar tendon and knee load

• Glutes & hips – load control and stride efficiency

• Hamstrings – late-stance running mechanics

Evidence supports heavy slow resistance training and progressive loading as effective tools for both preventing and managing tendon pain.

Tendons Like Consistency — Not Random Training

One of the most common myths we hear is:

“I’ll just rest until it settles.”

While short-term load reduction can help calm symptoms, complete rest often reduces tendon capacity further.

Tendons adapt best when:

• Load is consistent

• Progressions are planned

• Strength work is maintained even when running volume drops

This is why many runners develop recurring tendinopathy — the tendon never fully regains capacity before running is resumed at previous levels.

Common Myths That Increase Tendon Injury Risk

❌ “Stretching will fix my tendon pain”

Stretching can feel relieving, but it doesn’t increase tendon capacity. Strength does.

❌ “Pain means I’m damaging the tendon”

Pain does not equal damage. Tendon pain is often related to sensitivity and load tolerance, not tissue tearing.

❌ “If I stop running, it will heal”

Tendons usually need guided loading, not avoidance.

❌ “New shoes will fix it”

Footwear can influence load, but shoes alone rarely solve tendon issues without addressing strength and training load.

The Role of Running Technique (Without Overthinking It)

Running form matters — but it’s rarely the first thing we change.

Subtle adjustments (cadence, over-striding, hill exposure) can influence tendon load, but changes should be:

• Minimal

• Gradual

• Based on the runner’s goals and history

Large technique overhauls can actually increase injury risk if introduced too quickly.

When Physiotherapy Can Help

Physiotherapy is particularly useful if:

• Pain persists for more than 2–3 weeks

• Symptoms worsen despite reducing load

• You’ve had recurrent tendon issues

• You’re unsure how to progress safely

At Body Fit Physiotherapy, we:

• Listen carefully to your running history and goals

• Assess strength, capacity, and movement patterns

• Help you plan how to keep running while rebuilding tendon capacity

• Guide load progression with confidence rather than fear

Care is individualised — not protocol-driven.

When to Seek Help Early

You don’t need to wait until pain becomes severe.

Early support is recommended if:

• Morning stiffness is increasing

• Pain is lingering longer after runs

• You’re modifying your stride to avoid discomfort

• Training feels less confident or enjoyable

Early guidance often means less time off running, not more.

Key Takeaways for New Runners

• Tendons adapt slower than muscles — patience matters

• Sudden load changes are the biggest risk factor

• Strength training is essential, not optional

• Pain doesn’t automatically mean damage

• Consistency beats intensity

Most importantly: running should build confidence, not anxiety.

A Gentle Final Word

If you’re new to running and want to build durability from the start — or if you’re dealing with early tendon symptoms — a physiotherapist can help guide the next steps.

At Body Fit Physiotherapy, we’re always happy to support runners in finding a sustainable, evidence-based path forward so they can keep doing what they love.