RUN: Better, Faster, Longer, Stronger

Have thoughts of being that runner where every step of every mile is 100% pain free? No aches, no tweaks , no lingering soreness from yesterday’s session. Well, you are not alone; research shows that as many as 79% of runners get injured at least once during the year. Stop. Think about that number for a moment; nearly 8 out of every 10 runners you see at your next race have been or will be injured sometime that year. Let’s train smarter. Talk to your running coach and or physical therapist and get it under control.

Think of running pains in terms of a spectrum. At one end you have severe, full-blown injuries, we’ll name that the red no-go zone, which includes stress fractures that require time off. The other end, where you’re in top form, is the green good to go zone. Mild, transient aches that bug you one day and disappear the next sit closer to the green end. Unfortunately, many runners get stuck in the middle, in the not-quite-injured but not-quite-healthy yellow zone. Your ability to stay in the green zone depends largely on how you react to that first stab of pain. Often a little rest now, or reduction in training mileage and intensity, with some treatment, can prevent a lot of time off later. Developing a proactive long-term injury-prevention strategy with your running coach and physical therapist, such as strength training, stretching, regular massage and foam-rolling can help keep you in the ‘green.’ Physical therapy is a lot like homework, not all of us like having to do it, but if you don’t do it, you’re sure to get in trouble at some stage! Keep in mind when you have pain your body will work it’s way around it. After all you’re highly motivated and nothing is going to stop you, right?

Here’s the rub, do not ignore the pain. Your body working around the pain is setting up a faulty pattern which creates other and potentially bigger problems.

So, What Causes Running Injuries?

There are a lot of theories as to what causes running injury but it seems the answer is fairly obvious: running! Research has stated that “running practice is a necessary cause for RRI (Running Related Injury) and, in fact, the only necessary cause.” With running being the key risk factor for running injuries what other factors influence risk? Historically a lot of emphasis was placed on intrinsic factors like leg length discrepancy, pronation (flat foot), high arches, genu valgus/varum (knock knee or bow legged) and extrinsic factors like ‘special’ running shoes being stability shoes or anti-pronation shoes, lack of stretching. However, recent studies have shown there is no one specific risk factor that has a direct cause-effect relationship with injury rate or injury prevention. Whilst warming up, compression garments, acupuncture and massage have some evidence in reducing injury rates it is all a little grey. Leaving you with a multifactorial buffet of probable contributing causes to running injuries.

There is however one specific factor that has been proven, and that is training error. Estimates suggest that anywhere from 60 to as much as 80% of running injuries are due to training errors. Runners become injured when they exceed their tissues capacity to tolerate load. A combination of overloading with inadequate recovery time. Poorly perfused tissues, such as ligaments, tendons and cartilage, are particularly at risk because they adapt more slowly than muscles to increased mechanical load. To mitigate these risks, strengthening glutes for runners is essential as it enhances overall stability and power during runs. By focusing on glute activation, runners can improve their biomechanics and reduce the likelihood of injuries. This preventative measure can lead to more enjoyable and sustainable training sessions.

Secret sauce note: You do not improve when you do the workout. You improve when your recover.

Factors that affect how much training load a runner can tolerate before injury will also have a role. There are 2 key factors that appear to play a part in this – Body Mass Index (BMI > 25) and history of previous injury, especially in the last 12 months. While high BMI and previous injury may reduce the amount of running your body can manage, strength and conditioning is likely to increase it. There is a growing body of evidence supporting the use of strength training to reduce injury risk and improve performance. Training error and injury risk share a complex relationship – it may not be that total running mileage on its own is key but how quickly this increases, hill and speed training. The old saying of “too much, too soon” is probably quite accurate. Injury prevention is really a ‘mirror image’ of the causes of an injury. So, if you understand the primary reasons for getting injured then you are heading in the right direction to staying healthy this running season. We have produced a series of injury prevention and treatment guides for the 6 most common running injuries, with recommended exercise leaflets, listed below.

What are The Most Common Running Injuries to be Aware of?

Body tissues such as muscles and tendons are continuously stressed and repaired on a daily basis, as a result of both ‘normal’ functional activities and sport. An overuse injury often occurs when a specific tissue fails to repair in the time available, begins to breakdown initially at microscopic level and then over time develops into a true injury. So, the first time you feel a soreness, a stiffness or a pain is not necessarily when it all began. lactate testing methods for athletes have become increasingly popular as they provide valuable insights into an athlete’s performance and recovery status. By measuring the levels of lactate in the blood, coaches and trainers can tailor training programs to optimize endurance and prevent overuse injuries. Implementing these testing methods allows athletes to better understand their bodies and enhance their capabilities on the field or track.

The most common injury is ‘runners knee’ or patellofemoral pain syndrome and accounts for over 40% of running injuries. This is followed closely by plantar fasciitis, Achilles tendinopathy and then ITB (iliotibial band syndrome), shin splints and hamstring strain. These injuries generally need complete rest or at least a reduction in training volume and intensity. Followed by physical therapy to promote tissue healing and mobility. Although these are overuse injuries there is frequently an underlying muscle weakness and/or flexibility issue that needs to be addressed with specific rehabilitation exercises. Incorporating training programs for injury recovery can significantly enhance a runner’s ability to return to their routine safely. These programs often focus on strengthening the surrounding muscles and improving flexibility, which are crucial for preventing future injuries. By following a structured rehabilitation plan, individuals can regain confidence and improve their overall performance on the track.

You can find our prevention and treatment guides for the following running injuries

• Medial tibial stress syndrome (shin splints)
• Patellofemoral pain (runner’s knee)
• Achilles tendinopathy
• Plantar fasciitis
• Hamstring strains
• Iliotibial band syndrome

While guidance can be given, it is general in its nature, whereas individual complaints may need individual attention. If you do pick up an injury (including ‘tightness’ ‘irritation’ or ‘slight but persistent discomfort ‘) that you’re worried about then we can help, the sooner it’s treated the better.

Houston Run Coach