A Runner's Guide to Injury Prevention & Rehabilitation

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Hi, I’m Dr Sophie Mullins (PhD)

I’m a former British 100km Champion, running coach, and hold a professional diploma in Strength & Conditioning from Barca Innovation Hub (part of FC Barcelona), where I studied injury management and prevention in depth.

This course brings together performance science and real-world experience in a way that you can understand.

  • Keep getting the same injury repeatedly

  • Are scared every time something hurts

  • Want to understand rather than try everything and hope for the best

  • Are training for a race and want to minimise risk

  • Are returning from injury and want to do it properly

  • Juggle the stresses of work, family and training

This course is for runners who:

What this course doesn’t do:

This course does not diagnose injuries and does not replace medical care.

It equips you with the knowledge to reduce your injury risk.

It helps you to make more informed decisions, and to work more effectively with sports medicine professionals when necessary.

What you’ll learn

  • You will understand:

    • How to manage your training to reduce your injury risk

    • How to support your body to adapt and grow rather than break down

    • How to balance internal and external load / stress

    • What happens in the body when we exercise, and the hours and days afterwards

    • How long adaptation can take for bones, tendons and muscles

    • How to introduce new things (from carbon shoes, to speed work) without raising injury risk

    • Why fuelling before, during and after running is important

  • You’ll learn:

    • Why we want organised adaptation (rather than cellular chaos) and how to get it.

    • How to learn to tell the difference between niggles and injuries

    • What happens at a cellular level when we injure a muscle, tendon or bone

    • Why loading is absolutely vital for repair of muscle and tendon

    • Why off-loading is vital for repair of bone

  • You’ll learn

    • What is relative rest and when can we use it

    • What to do if you have to stop running completely

    • When to cross train and when to reduce training

    • Why ice and rest is no longer recommended for most overuse injuries

    • Understand the difference between isometric, concentric and eccentric exercises

    • How to progress rehab from balance and proprioception through isometric to eccentric exercises.

  • Understand how to minimise injury risk

  • Know how to manage niggles early

  • Know when to stop and when to modify

  • Understand how to structure rehab progressively

  • Be able to work alongside a physio more effectively

  • Feel in control of your training again

By the end of this course you will:

This online running injury course is a comprehensive, evidence-based running injury rehab educational resource designed to help runners prevent, manage, and recover from common overuse injuries. Whether you’re struggling with shin splints, plantar fasciitis, runner’s knee, Achilles tendon pain, or IT band syndrome, this course teaches you exactly why running injuries happen and how to fix them. You’ll learn how training load errors, life stress, recovery mistakes, and sudden changes in shoes or surface contribute to injury risk, and how to build a smarter return to running program. With practical rehab guidance, cross-training strategies, and clear explanations of tendon, muscle, and bone adaptation, this running injury prevention course gives you the tools to recover safely and reduce your risk of future setbacks.