Running in Amsterdam: Benefits and Risks

From Vondelpark to the Amstel riverside, Amsterdam offers fantastic running routes. Yet running is one of the sports with the highest injury rates — up to 79% of runners experience an injury in any given year. The good news: most running injuries are preventable.

Most Common Running Injuries

Runner’s knee (PFPS) — dull ache around the kneecap
Shin splints (MTSS) — pain along the inner shin
Plantar fasciitis — sharp heel pain, especially in the morning
IT band syndrome — stabbing lateral knee pain
Achilles tendinopathy — stiffness and pain at the back of the heel

Key Prevention Principles

Progressive Training Load

The single biggest predictor of injury is a sudden spike in training volume or intensity. Increase your weekly mileage gradually — no more than 10% per week — and schedule one rest day between hard sessions.

Strength Training for Runners

In addition, Weak glutes and hips are the root cause of many running injuries. Include single-leg squats, hip hinges, and calf raises in your programme two to three times per week. Strong legs absorb impact better and protect your joints.

Running Gait Analysis

Small technical faults — overstriding, excessive heel striking, inward knee collapse — accumulate thousands of times per run. A physiotherapist can analyse your running gait and give you targeted cues to correct these patterns before they cause injury.

Appropriate Footwear

Running shoes are not one-size-fits-all. Your foot type, running style, and training surface all influence which shoe is right for you. Replace your shoes every 600–800 km.

Recovery and Sleep

Moreover, Injuries happen when fatigue accumulates faster than the body can recover. Prioritise 7–9 hours of sleep, stay hydrated,. Use rest days actively — walking, swimming, or yoga keep you moving without the impact stress of running.

Get a Running Assessment in Amsterdam

At Alter Physio & Acupuncture, we offer running gait analysis and personalised injury prevention programmes. Whether you are preparing for a marathon or simply want to run without pain, our Amsterdam physiotherapists are here to help.

Book a Running Assessment

Written by Hidekazu Kuwabara, Registered Physiotherapist (BIG-registered, Amsterdam)

Hidekazu has over 10 years of clinical experience in physiotherapy and acupuncture. He specialises in musculoskeletal pain, sports injuries, and integrative East-West medicine at Alter Physio & Acupuncture, Amsterdam.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making decisions about your health or treatment.

Written by Hidekazu Kuwabara, Registered Physiotherapist (BIG-registered, Amsterdam)

Alter Physio & Acupuncture

#22 How to Prevent Running Injuries: A Physiotherapist’s Guide for Amsterdam Runners