What Causes Running-related Injuries?

Staying injury-free through all the training and the glorious races is always a fascinating dream for all runners and athletes.

If you are a runner, you may have got injured at least once in your running episodes. If you have never been, it is terrific, and you must know that you have built the mastery to be so if you have not realized that in your awareness. Let this be a complimenting reminder!

For all others who have been through injury or currently going through injuries, you should understand some of those critical causes at the core. Once you start developing that awareness and pay attention to those causes, you are already on the journey to staying injury-free.

So, what are some of those common causes of running-related injuries?

Let's review some of them in this article.

Too Much Too Soon:

TMTS is a common phenomenon and a most common one when it comes to causing running-related injuries. When runners do too much too soon, be it distance or pace, it causes injuries. Always set realistic goals and work to achieve them. Rest and recover well before going for another.

How can you know if you are doing too much too soon? It is a mastery that anyone can develop over time. Basic rules that would help - are following proper training plans, regular review with coaches/mentors, and most importantly, listening to your body.

If you are unable to decide how many days to run in a week, this article might help you. Too many days of running also causes injuries for many runners.

Too Many Races in a Year:

Many amateur and recreational runners end up running too many races in a year. What it means is they are not recovering enough from each of the races and allowing their body to rejuvenate before training for another demanding goal. It would be ideal to take a short break (a couple of weeks?) post a race where you could do easy workouts and allow your body to recover more.

You could watch out if you are giving space for peer pressure. Always lean towards setting unique goals that are meant for you. Without that, one tends to run too many races without specific goals that take the runner on a negative path. While there could be recommendations for how many races to run in a year, one can always experiment to see what works for them and learn from it. We always have people who set new records that could be inspiring too. But one need not get carried away. Understanding our current capability and then setting goals to achieve our potential is the key.

You can use the periodization concept in your training to help you achieve your peak performances and, at the same time, not let you burn out or run into injuries.

Not focusing on Building/Sustaining Strong Core:

Not many understand that our core strength is such an integral part of running. Our Torso is something that holds the entire body together. Strengthening our Torso which includes our core as well is very important. It helps us run in a better running form and helps us achieve our mileage and timing goals. Many achievers, both in pace and distance, always have a strong core and a torso.

Include core exercises as part of your strength workouts. You can also do 15 minutes of core workouts post your runs on your day of easy runs.

Not Recognizing an Injury at its Early Stage:

It is never easy to know if one is on the path to an injury. It takes years of experience to read our body well to foresee if we are to be injured. The sooner it is identified, the better it would be to treat and cure, paving the way to return for training.

Injuries don't occur overnight. They generally develop as we train for races with more intensity or mileage. There would always be minor symptoms before the injury turns into severe stages. It is where running mindfully is of paramount importance. The more you can pay attention to various signals your body would give, the better you would prevent injuries.

Lacking Healthy Nutrition:

Paying attention to nutrition as part of the training and the race is very important. Our body goes through plenty of wear out in terms of muscles, soft tissues, and joint conditions. One can feel energetic and rejuvenated only with proper nutrition through training and running races. Discuss with a nutritionist or a coach to introduce nutrition changes to ensure your body can recover well through all the training and the races.

A protein supplement after a long run or an intense workout could be helpful to restore muscles wear out. Good hydration will also come a long way in keeping your body with the sufficient generation of synovial fluids for all the major joints such as the hip, knee, shoulder, and elbow.

Are there causes for running-related injuries? Yes, there are more. We shall look into them in another article.

As a recreational runner, you run primarily for your health and wellness. If you can stay injury-free in that process, it is definitely a bonus for you in keeping up the motivation to run. Learning and developing awareness of running causes is one first step in that journey.

Keep learning and keep running. Cheers.

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