Introduction:
Running is an extremely popular form of exercise for many people. It is relatively cheap to perform and also provides many benefits to physical and mental wellbeing. It’s popularity has risen substantially in the past 50 years. Yet it is also associated with frequent injuries.
Approximately 54% of runners experience at least 1 injury in their running career, no matter how long or short that is. Injury is not limited by gender, age, nor race. However, it seems to be more common as one progresses along life’s timeline. (1)
Two of the major challenges for runners include increasing weekly mileage too quickly or having excessive intensity in their routine over a prolonged period. Normally, your body becomes acclimated to the normal amount of stress that is placed upon it.
However, If you increase by a large amount such as a 30% increase in distance, then you likelihood of injury increases. (2)
Factors That Increase the Risk for Injuries in runners
In addition to increasing distance too quickly or excessive intensity, there are other factors that increase the risk of injury.
These include:
- Being a heavier runner. The literature doesn’t specify if this is due to obesity or if it’s also experienced in runners with more muscle mass. It was strictly related to body mass. (3)(4)
- A history of previous injury was also a significant factor for sustaining a new injury. This was cited in multiple reviews. This may be due to acquired weakness or stiffness from the initial injury
The other possibility is that it may be due to compensations you make in your running due to the previous injury. (2)(4)(5)
- Running greater total mileage per week was also a risk factor compared to those that ran short overall distance per week (less than 20km). (1)
- Increasing total mileage by 30% or more over a 4 week period. This amount may increase stress on the body too much and not allow it to acclimate to the increased forces. (3)
- Increasing speed work is also related to increased incidence of injury. Again, increasing the stress upon the body without it acclimating can be a factor in injury risk. (5)
- Other factors can also contribute to injury risk. These may include fatigue during running, poor sleep quality, and variations in running mechanics. These are things that degrade your running efficiency and can make you more susceptible to placing undue stress on your body.
What are the most common running injuries
- The knee is one of the most common sites of running injury. (2) (6)
- Patellar tendinopathy which is pain at the kneecap region and the area below it is one of the most common.
- Iliotibial band syndrome or IT band syndrome is also common. This includes the outside of the thigh from the hip to the knee.
- Patellofemoral pain syndrome is also common. This is the area above the kneecap and the front of the thigh.
- The foot and ankle regions are also commonly affected. (6)
- Ankle sprains are common and can occur due to rolling the ankle inward either by landing wrong or from running on an uneven surface. It usually affects the outside and front of the ankle joint.
- Achilles tendinopathy is also quite common. This is the tendon that attaches the calf muscles to the heel of the foot.
- Plantar fasciitis can occur as well. This is usually pain in the arch of the foot. This can happen anywhere (or everywhere) in the arch of the foot.
- Hamstring injuries are another area that is affected due to running. (6) This includes strains due to a heavy mechanical force or tendinopathy due to overuse.
- The shin area is also commonly injured. This is usually an injury to the inside middle region of the shin bone. (6)
- Medial tibial stress syndrome and stress fractures are the most common injuries due to repetitive stress of running on the bone.
- Bone grows or gets stronger due to the forces placed on it. For instance, if you lift heavy weights, the bone increases density to better handle increased load.
However, if too much stress or repetitive stress if placed on the bone, then it doesn’t heal and can actually break down
What can you do to manage and prevent injuries
- Increase your mileage slowly. Shoot for less than 10% of an increase of weekly total mileage. For instance, if you run 20 miles total in a week then plan on increasing to 22 miles the next week at most. This gives your body more time to adapt to stress
- Keep your speed workouts or intensity workouts less than 30% of your training week. This can be done by designating a specific day to your speed work or dedicating small increments of your run to speed work.
- Keep your body strong and flexible enough for running and daily life. Running like cycling is a repetitive task which means the joints are moved through a specific range of motion repetitively during a workout. Certain joints will get stiffer in certain directions, while certain muscles will have the tendency to develop weaknesses.
- Try and get enough sleep and rest to allow your body to recover from hard workouts. Running is a challenge in and of itself. Add a physical job, stress of life and other challenges on top of that, and you have the chance of over stressing the body.
- Adequate nutrition to fuel your body. This advice is constantly given, but can’t be stressed enough. Keeping a healthy, balanced diet can manage calories, decrease inflammation, and help the body to stay adequately alert during your runs.
- Finally, Listen to your body. If you’re feeling weak, or certain areas are feeling tight or tired, then it may be a sign to lighten up on that day’s workout. Whether that means decreasing the speed intensity or decreasing the mileage, then adjust as you need to. As runners, it’s easy to try and push through everything. But understanding when pushing through is detrimental and can lead to injuries that will sideline you from running is important.
Conclusion
Running is an excellent form of exercise. However, there is always the possibility of injury. There are many factors that increase the risk for injury, especially increasing the intensity and distance too quickly for the body to adapt.
The knees, shins, ankles and feet are most susceptible to injuries and can derail your running due to pain.
It’s important to increase distance slowly, not overdo speedwork, and care for your body with adequate strength, flexibility, sleep and nutrition to allow you to perform at your best. Good luck and happy running!
