The Truth About Running Injuries
Are you a runner looking to stay healthy and injury-free? If so, you're in the right place. Running is an amazing form of exercise that offers tons of physical and mental health benefits. Unfortunately, it also carries a risk of injury. Whether you're an experienced runner or just starting, it's important to prevent running injuries and maintain your health and fitness.
Running injuries are common, especially for new runners.
Novice runners sustain injuries at a rate of 17.8 per 1,000 hours of running, while recreational runners are around 7.8 per 1,000 hours [1]. Injuries can happen quickly—another study found that novice runners get hurt after just 36 running sessions [2].
Even experienced runners aren't immune, with one study showing that 66% of 300 runners who ran at least 5 miles per week sustained at least one injury over a two-year period [3].
In this article, we'll explore proven strategies for staying healthy on the road, from proper warm-ups and footwear to listening to your body and seeking professional help when needed.
Common running injuries can be prevented by taking proactive measures.
The Consequences of Running Injuries
Running injuries can lead to physical pain, disruptions to training, a decline in fitness, and even mental health issues like frustration, anxiety, and depression. Preventing injuries helps avoid these negative outcomes and ensures you can continue to enjoy running without setbacks.
Injury Prevention Strategies
1. Warm-Up Before Running
Warming up is an essential part of injury prevention. It helps prepare your body for the demands of running by increasing blood flow, raising muscle temperature, mentally preparing you, and loosening the joints.
What Are Dynamic Warm-Ups and Why Are They Important?
Dynamic warm-ups involve moving stretches that help prepare your body for physical activity. Unlike static stretching, where you hold a stretch for a period of time, dynamic stretches involve controlled movements that increase blood flow, improve flexibility, and activate the muscles you'll use during your run. This type of warm-up is more effective for running because it mimics the motions you'll be doing, which helps reduce the risk of injury.
Why Warm-Ups Are Important: [4]
- Increases Blood Flow: Reduces muscle strain risk by ensuring muscles are well-oxygenated and nourished.
- Loosens Joints: Improves flexibility, reducing the risk of stiffness and soreness.
- Increases Body Temperature: Warms up muscles to make them pliable for running.
- Mental Preparation: Helps focus and reduces the risk of distractions that could lead to injury.
Dynamic Warm-Up Routine
(Perform each for 20 yards or 10 reps per side):
Knee To Chest
Grab the knee of one leg and pull this knee up toward your chest. Drop leg back down to ground. Take a step and switch legs.
Ankle Pull
Grab your ankle with one hand and pull it backward towards your buttocks. Do not allow yourself to extend your back. Let this leg back down take a step and repeat on the other side.
Glute Pull
Grab the ankle and knee of one leg. Pull your ankle and knee toward your chest. Let this foot down take a step and repeat.
Hip Opener
Standing tall, foot facing forward, bring your knee parallel to the floor and rotate your leg outward. Step and repeat.
Lunge and Twist
Get into the marching position and then lunge. In the lunge position, rotate your trunk up and away from the leading leg.
2. Gradually Increase Your Mileage
Increasing mileage too quickly is a common mistake, often leading to overuse injuries. The cardiovascular system develops faster than the muscular system, which can result in runners pushing themselves beyond what their muscles and joints can handle.
Safe Mileage Increase Tips:
- Follow the 10% Rule: Increase weekly mileage by no more than 10%. [5]
- Rest and Recovery: Allow time for recovery between runs to prevent overuse injuries.
- Vary Workouts: Incorporate hill runs, tempo runs, and interval runs to challenge your body differently.
- Listen to Your Body: Stop if you feel discomfort or pain.
3. Listen to Your Body
Listening to your body is crucial for injury prevention. Pain is like a “check engine” light—ignoring it can lead to more severe issues. Early intervention helps prevent injuries from becoming more serious.
How to Respond to Early Warning Signs:
- Consult a Healthcare Professional: A physical therapist can help identify the cause of symptoms.
- Rest and Recover: Take time off from running if needed. Stress and fatigue can increase your risk of injury.[6]
- Cross-Training: Maintain cardiovascular fitness through swimming, cycling, or yoga during recovery.
4. Strengthen Your Muscles
Strength training is highly beneficial for runners. Strong muscles support joints and reduce the risk of injuries like shin splints, runner's knee, and plantar fasciitis. Toresdahl and colleagues showed that first-time NYC marathon runners who participated in a 12-week strength training program had lower injury rates compared to those who did not.[6]
Benefits of Strength Training for Runners:
- Increases Muscle Strength and Endurance: Helps muscles handle running demands.
- Improves Running Form: Promotes proper alignment and reduces overuse injuries, especially through single-leg exercises. [7]
- Increases Overall Fitness: Strength training enhances cardiovascular endurance and performance. [8]
Simple Strength Training Exercises:
- Single-Leg Exercises - help enhance coordination and strength in each leg individually, which is crucial for running as it is a single-leg repetitive activity. These exercises help reduce imbalances between legs, which can lead to overuse injuries.
- Core Strengthening - supports proper posture and helps maintain stability during running, reducing the stress on the back and lower limbs. A strong core allows for better form and more efficient power transfer, reducing the risk of injury and increasing endurance.
You can try my strengthening program specifically designed for runners.
5. Wear Proper Shoes
Wearing proper shoes is key to preventing injuries. The right shoes support your body, enhance performance, and prevent discomfort or pain.
Tips for Choosing the Right Running Shoes:
Wear Shoes that Fit Properly: Choose snug, cushioned shoes to avoid blisters and foot pain. Ensure your shoes have enough space for your toes to move comfortably, but without being too loose.
Match Shoes to Your Running Style: Use supportive shoes if you overpronate or supinate. Getting a gait analysis at a running store or with a professional can help determine what type of support you need.
Rotate Shoes Regularly: Replace shoes every 300-500 miles to prevent wear patterns that impact your biomechanics. Regular rotation helps maintain optimal support and reduces the risk of injury. [9]
What to Do if You Get Injured
If you're experiencing persistent pain, it's essential to seek professional help. A physical therapist or sports medicine doctor can help identify the cause and recommend treatment.
When to Seek Help:
Persistent Pain: Don’t ignore it—it will only get worse!
Difficulty with Running Form: A professional can help assess and correct running form.
Difficulty Recovering from Runs: Fatigue or soreness may require attention.
Benefits of Working with a Professional:
Customized Treatment Plans: Tailored to your needs and goals.
Guidance and Support: Helps you stay motivated and on track.
Access to Specialized Techniques: Professionals have specialized tools to improve health and fitness.
- Persistent pain: If you are experiencing constant pain while running or after running, it may be necessary to seek help from a healthcare professional. A physical therapist or sports medicine doctor can help identify your pain's cause and recommend a course of treatment. Rember, don't let it linger. It more than likely will only get worse!
- Difficulty recovering from runs: If you are having difficulty recovering from runs or feel excessively tired or sore after running, it may be helpful to seek help from a healthcare professional. They can help to identify any underlying issues and recommend strategies for improving your recovery.
- Difficulty with running form: If you are having trouble with your running form or technique, a physical therapist or other healthcare professional can help. They can assess your running form and recommend exercises or other interventions to help improve your technique and reduce the risk of injury. If you are willing to take a quick video of yourself, I can perform a running form analysis for you!
My running form analysis
Conclusion
Preventing running injuries is crucial for maintaining your health and fitness. By following a few simple guidelines, you can significantly reduce your risk of injury and enjoy running for years to come.
Key Prevention Tips:
Warm-Up Properly: Prepares the body for the demands of running.
Increase Mileage Gradually: Follow the 10% rule to avoid overuse injuries.
Listen to Your Body: Respond to warning signs early to avoid serious issues.
Strengthen Your Muscles: Strength training improves form, fitness, and injury resistance.
Wear Proper Shoes: Proper shoes support the body and reduce injury risk.
Seek Professional Help When Needed: Persistent pain or other symptoms should be addressed by a healthcare professional.
By taking these steps, you can continue to enjoy running safely and reap its many benefits.
