Like every sport, running comes with injury risk.
The Run Clever study (https://pubmed.ncbi.nlm.nih.gov/30312310/) highlights common injuries recreational runners endure and their median recovery times. During the trial, shin splints led the pack in both frequency and the longest recovery time of 70 days. Other common injuries included:
- Achilles Tendinopathy: 56 days
- Runner’s Knee: 49 days
- IT Band Syndrome: 56 days
- Plantar Fasciitis: 35 day
These results are eye-opening for any runner, as they underline the significant downtime injuries impose. 😳 That’s why as the RUN FASTER NOW Coach, I emphasize the importance of avoiding injuries. Because when you’re injured, you are not getting faster–you are getting weaker. And when you are weaker, you run slower.
And if slower isn’t what you want, I highly recommend that you prioritize injury prevention. It is 100% worth it.
So here are 5 things you can do to reduce your running injury risk now and down the road:
Get Your Running Biomechanics Checked
By understanding the details of your running biomechanics (the structure, function and motion of your body), you can preemptively tackle potential sources of injury. This insight allows for targeted interventions, such as strength training and running form adjustments to help you stave off avoidable harm.
Mastering efficient running form gives you more than just an improvement in performance; it’s a shield against the stress running puts on your body. Each stride taken with optimal form lessens unnecessary strain on joints and muscles, which considerably lowers your injury risk.
Custom training plans are designed to meet you where you are at and take you where you want to go, step by step. These personalized running blueprints take into account your current fitness level and training experiences to help you avoid overtraining injuries.
Emphasize Muscle Balance and Strength
Strengthened and balanced muscles provide better support and stability for your body, reducing the risk of ankle twists and overcompensation injuries. This is why functional strength training is absolutely imperative for durable running.
Nail Your Recovery Routine
Recovery is not just a pause from training; it’s an integral part of your running protocol. A disciplined approach to post-run care, incorporating adequate rest, hydration, and nutrition, affords your body the opportunity to mend and fortify itself against the rigors of training and racing, ensuring you are ready and resilient for the miles that lie ahead.
And even if you do all of these things, the reality is that you will still be susceptible to running injuries (as there is no way to guarantee you will never get hurt)…but be way less likely to get one or suffer chronic conditions.
If you’d like my help reducing your running injury risk, feel free to contact me.
Cheers to healthy and durable running,
Martise : )
