Common Causes of Running-Related Injuries
Training Errors
One of the most significant causes of running injuries stems from training mistakes. Let's break these down:
1. Too Much, Too Soon
- Rapid increase in training volume or intensity
- Not following the 10% rule for weekly mileage increases
- Insufficient recovery time between sessions
Follow the 10% rule: Don't increase your weekly mileage by more than 10% at a time to allow your body to adapt gradually.
2. Poor Running Technique
- Overstriding
- Incorrect foot strike patterns
- Poor arm movement
- Inadequate hip and knee alignment
Biomechanical Factors
1. Anatomical Variations
- Leg length discrepancy
- High or low arches
- Excessive pronation or supination
- Q-angle abnormalities
While some anatomical variations can't be changed, proper footwear and orthotics can help minimize their impact.
2. Muscle Imbalances
- Weak hip stabilizers
- Tight hip flexors
- Underdeveloped core muscles
- Asymmetrical strength between legs
Environmental Factors
1. Running Surface
- Training exclusively on hard surfaces
- Uneven terrain
- Sudden changes in running surface
- Excessive downhill running
2. Weather Conditions
- Extreme temperatures
- High humidity
- Slippery conditions
Vary your running surfaces and adapt your training to weather conditions to reduce injury risk.
Equipment Issues
1. Footwear Problems
- Worn-out shoes
- Inappropriate shoe type for foot structure
- Poor shoe fit
- Not replacing shoes at appropriate intervals
Many runners continue using shoes well past their effective lifespan (typically 400-500 miles).
Previous Injuries
- Inadequate rehabilitation from past injuries
- Returning to training too quickly
- Compensatory movement patterns
- Scar tissue formation
A runner who previously had an ankle sprain might develop knee pain due to altered running mechanics while favoring the injured ankle, creating a chain reaction of compensatory injuries.
Lifestyle Factors
1. Poor Recovery Practices
- Insufficient sleep
- Inadequate nutrition
- Dehydration
- Stress
2. Overall Health
- Poor flexibility
- Inadequate warm-up
- Lack of cross-training
- Underlying medical conditions
Pay attention to how your body feels and don't ignore early warning signs of potential injuries.
Prevention Strategies
- Regular strength training
- Proper warm-up and cool-down
- Gradual progression in training
- Regular stretching and mobility work
- Adequate rest and recovery
- Proper nutrition and hydration
Keep a training log to track mileage, symptoms, and recovery to help identify patterns that might lead to injury.
