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
