How to Prevent Running Related Injuries

How to Prevent Running Related Injuries

HOW TO PREVENT RUNNING RELATED INJURIES? The answer depends on your body’s ability to recover, adapt, and handle increasing training loads. While running is an excellent way to improve cardiovascular health, build endurance, and strengthen muscles, excessive mileage or poor training habits can lead to overuse injuries (1). 

Running too much, without proper progression, strength training, and recovery, can cause stress fractures, shin splints, and tendon injuries (2), forcing runners to take extended breaks from training. 

To prevent injury and optimise performance, it’s crucial to follow structured training principles, prioritise recovery, and seek professional support when needed.

Common Overuse Injuries in Runners

Repetitive impact from running places stress on muscles, tendons, and bones. If the body isn’t given enough time to adapt, injuries can develop. Some of the most common overuse injuries include:

• Shin splints – Pain along the shinbone due to sudden increases in training load or running on hard surfaces (2).
• Stress fractures – Small cracks in bones caused by repetitive impact and inadequate recovery (1).
• Runner’s knee (patellofemoral pain syndrome) – Pain around the kneecap from poor movement mechanics, muscle imbalances, or excessive downhill running (2).
• Achilles tendinopathy – Irritation and inflammation of the Achilles tendon, often from overuse, poor ankle mobility, or improper footwear (2).
• Plantar fasciitis – Pain in the arch or heel of the foot, commonly caused by tight calf muscles, high-impact running, or inadequate arch support (2).

How to Properly Load the Body for Running

To minimise the risk of injury, it’s essential to load the body gradually and strategically.

• Follow the 10% rule – Increasing weekly mileage by no more than 10% allows muscles, tendons, and bones to adapt without excessive strain (1). While not a rigid rule, research suggests that sudden mileage jumps increase injury risk (2).
• Balance intensity and volume – High-intensity runs, such as sprints or hill work, should be balanced with lower-intensity sessions. Overloading the body with excessive speed work can lead to stress fractures and tendon issues (2).
• Incorporate strength training – Strengthening the glutes, core, and lower leg muscles improves stability and running efficiency, reducing excessive strain on joints and tendons (3).
• Prioritise recovery – Rest days, proper nutrition, and sleep are crucial for muscle repair and adaptation (3). Without sufficient recovery, the risk of injury increases (1).
• Listen to pain signals – Persistent pain is a warning sign that the body needs rest or adjustments in training. Ignoring discomfort can lead to chronic injuries that require prolonged rehabilitation (2).

The body is remarkable in many ways, and one of the ways is to adapt. The key is finding the right balance between training load and recovery. Gradual mileage increases, strength training, and proper recovery strategies help reduce the risk of overuse injuries. 

At Fortitude Chiropractic, we can further support runners by addressing mobility restrictions, muscle imbalances, and inefficient movement patterns to improve overall performance. Advice on training loads, warm-up routines and overall education are vital in how we practice, giving you the best chance to perform at your best. 

If you’re seeking help with running-related issues, book online here or call (08) 6184 8835 and run away from what’s holding you back!

References

• Kakouris, N., Yener, N., & Fong, D. T. P. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of Sport and Health Science, 10(5), 513–522. https://doi.org/10.1016/j.jshs.2021.04.001

• Fokkema, T., van Damme, A. A. D. N., Fornerod, M. W. J., de Vos, R.-J., Bierma-Zeinstra, S. M. A., & van Middelkoop, M. (2020). Training for a (half-)marathon: Training volume and longest endurance run related to performance and running injuries. Scandinavian Journal of Medicine & Science in Sports, 30(9), 1692–1704. https://doi.org/10.1111/sms.13725

• Hameed, I., Farooq, N., Haq, A., Aimen, I., & Shanley, J. (2024). Role of strengthening exercises in management and prevention of overuse sports injuries of lower extremity: A systematic review. Journal of Sports Medicine and Physical Fitness, 64(8), 807–815. https://doi.org/10.23736/S0022-4707.23.15470-3

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