Doctors use something called the mechanism of injury to determine a diagnosis and the extent of bodily damage. They must know where you were, how you were positioned, and exactly what happened. For runners, sometimes the mechanism of injury is obvious, like tripping and falling. But other times, the source of injury isn’t so obvious.
There are surprising sources of injury that runners might not immediately consider. To stay in peak condition and avoid painful, annoying recovery periods, you must know some of the sneaky ways runners get hurt.
Keep reading to learn what they are…and how to prevent them!
7 Surprising Ways Runners Hurt Themselves
1 – Improper Running Form
Subtle flaws in running technique, like overstriding, excessive heel striking, or poor posture, can lead to injuries like shin splints, IT band syndrome, and knee pain. You won’t know it’s a problem until it really hurts.
Prevention
Work with a Coach – A running coach or a physical therapist can analyze your running form and guide adjustments.
Focus on Cadence – Aim for a cadence (steps per minute) in the ballpark of 170-180. This encourages shorter, quicker steps and reduces the impact on your joints.
Strength Training – Incorporate exercises that strengthen core muscles, glutes, and hips. It’s not just about legs and feet, but all your muscles working together!
2 – Inadequate Recovery
Skipping rest days, not allowing muscles to recover, or returning to intense training too quickly after a challenging workout can lead to stress fractures and tendonitis. Don’t let your eagerness for high-performance result in painful setbacks.
Prevention
Prioritize Rest Days – Include rest or active recovery days in your training plan to allow time for muscle and joint repair.
Use Recovery Techniques – Stretch, try foam rolling, and use compression gear to aid recovery. Increased circulation and keeping muscles warm promotes repair!
3 – Running on Consistently Hard Surfaces
Avoid “pounding the pavement” all the time. Running on hard surfaces like concrete or asphalt means a harder impact on your joints. This can lead to plantar fasciitis and knee pain.
Prevention
Switch Surfaces – Incorporate runs on softer surfaces: trails, grass, and tracks. It reduces repetitive impact.
Alternate Shoes – Use different running shoes designed for specific surfaces to distribute stress more effectively. Good running shoes are worth their weight in gold, after all!
4 – Neglecting Cross-Training
Focusing solely on running without engaging in other forms of exercise can create muscular imbalances, causing IT band syndrome or hip pain. You use your whole body to run. Cross-training both prevents injury and enhances performance.
Prevention
Incorporate Cross-Training – Engage in activities like swimming, cycling, or yoga to strengthen different muscle groups. They’ll complement the muscles used when running.
Strength and Flexibility Training – Add strength training and flexibility exercises to your routine to build a balanced, resilient body. Even a short stretching routine can be beneficial.
5 – Worn-Out Shoes
Is there anything worse than an uncomfortable shoe? (Okay, there is, but it’s still pretty bad!) I get it – I have favorite shoes, and letting them go when they’re worn out is tough. But running in shoes that lost their cushioning and support can cause repetitive strain injuries like shin splints, Achilles tendonitis, or knee pain. Yowch.
Prevention
Monitor Shoe Mileage – Replace running shoes every 300-500 miles. Think of it like your car’s odometer!
Rotate Shoes – Another car analogy. Rotate your shoes like you rotate your tires. Switching between multiple pairs of running shoes extends their lifespan.
Check Shoe Wear – Regularly inspect your shoes for signs of wear, particularly on the soles. Replace them sooner rather than later.
6 – Running Too Fast, Too Often
Consistently running at max speed without variation can lead to injuries. You don’t want to go “full throttle” all the time!
Prevention
Vary Your Pacing – Incorporate easy runs, interval training, and tempo runs into your weekly routine to balance bodily stress.
Follow a Structured Plan – Use a training plan that includes speed work, long runs, and recovery days to prevent overloading your body. Mixing it up is always a good thing.
7 – Environmental Factors
Your environment (the weather, season, terrain, etc.) can increase the risk of dehydration, heat exhaustion, or muscle strains.
Prevention
Adjust for Weather – In hot weather, run during the cooler mornings or evenings, wear moisture-wicking gear, and stay hydrated. In cold weather, layer up and watch carefully for icy patches.
Be Aware of Your Surroundings – Pay attention to uneven terrain, obstacles, or poor visibility that could cause falls or trips, leading to injury.
What’s the most common injury or strain in your life? Share your best prevention tips in the comments.