Common Running Injuries & How to Prevent Them

Running is a sport that is currently growing in popularity. With many more people catching the running bug, education on injury prevention is more important than ever.

Roughly half of runners will suffer from a running injury at some point in their running journey. This article will provide you with the information that you need to avoid the most common running injuries and for those of you that are already suffering it will recommend steps to take for a quick recovery. Running is a passion and an escape for a lot of us, so the last you want is an entirely avoidable injury holding you back in your training. 

Beginner Runners

When starting out on your running journey, to remain pain free, it is important that you do not push yourself too hard too quickly. Slowly build up your distances and speed over time, don’t rush into running distances and speeds your body isn’t used to or you risk injury. It is also good to get into the habit of running with the correct form right from the start. For tips on How to Improve Your Running Form follow this link.

Proper Kit 

Having the correct kit when running will keep you comfortable and allow you to focus on reaching your goals without the unwanted distraction of injuries like chafing and blisters. 

Proper shoes are essential for your training and wearing the wrong type of shoe can increase your risk of developing shin-splints, stress fractures and blisters (click this link to go to our guide on How to Find the Right Running Shoes For You) Make sure to replace your shoes every 300 to 500 miles to ensure they provide proper support when running.

Socks are also an important part of your running kit, having specialised running socks will go a long way in preventing blisters and providing your feet with comfort. Running socks are made from a breathable fabric that promotes circulation and allows ventilation to your feet, keeping them cool and dry for the duration of your runs. They are also designed to offer protection to the more vulnerable parts of your feet which is important for keeping your runs pain-free, as your feet go through the most wear and tear during your runs. 

Another important factor to consider when running is wearing appropriate clothing for the weather to avoid temperature related injuries. Wrap up warm in winter and wear breathable clothing in summer (don’t forget sun-cream!).

The Importance of Stretching 

Stretching is one of the most effective ways to prevent injury, however most runners tend to neglect this aspect of their training and go straight into their runs without an adequate warm-up (I for one am often guilty of this). Our muscles undergo a lot of stress during a run and going, from being seated and relaxed, immediately into a run risks injury. When we are seated our muscles are in a shortened position and running requires them to be lengthened, therefore going straight into a run without a gentle transition puts you at risk of injury and also decreases your performance. 

Stretching after a run is equally important. Whilst running your heart rate is at an elevated level so stretching after a run is crucial in allowing it to slowly lower back to a normal rate without too drastic of a change. Post-run stretching also helps to improve blood flow to the muscles, this rids your body of any lactic acid build-up that may have accumulated during your run. After a run your muscles may also be tightened and in stretching them and slowly cooling them down you are helping your body to recover faster whilst also preventing yourself from feeling any pains or stiffness after your run.

When stretching before a run we recommend that you do dynamic stretches; dynamic stretches lengthen the muscles and improve circulation and blood flow to them, adequately warming them up for a run. Whereas, after a run, static stretching is more effective as it allows you to target specific muscles, reducing stiffness and improving flexibility. For a more comprehensive guide on Stretching for Runners click the link to see the most effective stretches for you to incorporate into your training.

Strength Training With Running 

Strength training is also an important factor to consider when improving your running whilst avoiding injury. In order to run longer and faster pain free you must incorporate strength training into your workout plans. If you work to strengthen your core and lower body in the gym you will be able to maintain a stable upper body when running, conserving your energy and also delivering more power to your legs. Strength training also strengthens the ligaments and tendons in your legs making them more durable and less prone to injury. For advice on what exercises to do in the gym read our Guide on Strength Training for Runners.

Alternative Methods of Training 

Plyometrics is another valuable method of training for runners. This explosive style of training improves power, speed, and efficiency enhancing the strength of your joints and muscles and improving your overall performance. For more information on plyometric exercises and when to do them read our article on Why You Should Incorporate Plyometrics Into Your Running Training Plan.

Incorporating some cross-training into your workouts is also an effective way to keep fitness levels up whilst avoiding repetitive strain on your legs. Some good low-impact activities to consider are swimming, cycling or yoga as they will keep you active whilst giving your legs a well deserved reprieve.

Most Common Injuries: Warning Signs and Recovery

For more in depth information about the specific injuries and recovery advice with stretches and exercises click on the links below.

Shin splints: Shin splints occur when there are microscopic tears of the muscle away from the shinbone due to repetitive stress on the area. 

Symptoms: pain along your shinbone during and after exercise. The area can be tender to the touch and may even have some mild swelling. 

Treatment: Apply a cold compress to the affected area to reduce pain and swelling. You should also take to,et to rest your legs, this does not men stopping exercise entirely, it just means swapping out a few runs for some more low impact training such as swimming or cycling until the pain subsides. Invest in some shoes or insoles that provide good arch support and try wearing a compression band and tape. Most importantly incorporate some Shin Strengthening Exercises into your daily routine to help strengthen the area ensuring it can withstand the stress running puts on you, keeping you comfortable and pain free.

Runners knee: Runners knee (also known as patellofemoral pain syndrome) is an overuse injury that occurs when your kneecap wears down over time. 

Symptoms: a dull pain that occurs in one or both knees and is made worse with exercise or sitting for a prolonged period of time. You may also hear a clicking sound in your kneecap when you bend and straighten your knee.

Treatment: Icing the area and elevating your leg is useful for relieving pain in this type of injury. Using a knee brace, taping up the area or using a compression band can also help to support the knee and relieve pressure on it. Stretching and Strengthening Exercises for Runners Knee are the best long term fix for this injury.

Stress fractures: Stress fractures are small cracks in the bone that form due to repetitive impact.

Symptoms: Pain that increases over time, particularly when walking or doing exercise however the pain may persist when resting. The area may also become swollen and bruised and be sore to the touch.

Treatment: Rest is crucial for a stress fracture, exercise will only make the pain worse. Icing the area can help with the swelling and pain however for this type of injury it is best to consult a doctor straight away to prevent it from getting worse. Focus on your nutrition and make sure you are getting enough nutrients to keep your bones strong and healthy, supplements are a great way to do this!

IT (iliotibial) band syndrome: IT band syndrome occurs with overuse of the area, having weak glutes, abdominals or hips. It can also be a result of wearing worn out shoes.

Symptoms: Sharp or aching pain on the outside of the knee that can be more intense during exercise and when the leg is bent. It is often also sore to the touch.

Treatment: Foam roll after running for immediate relief from the pain after exercise. Incorporate Glute and Hip Strengthening Exercises for IT Band Syndrome into your strength training with specific focus on the gluteus medius.

Hamstring strain: Hamstring strains can occur when the hamstring is being overused and when the muscle is weak. It can also be a result of poor running form. 

Symptoms: Pain and stiffness in the back or your upper leg that is amplified by exercise and sore to the touch.

Treatment: Work on Strengthening Your Hamstrings for Running with exercises and stretches that specifically target the hamstrings. Ice and elevate your hamstrings to help relieve pain in the short term. Also rest the area, do activities that are low impact, until the pain is less intense and use compression bandages for extra support when exercising.

Plantar fasciitis: Plantar fasciitis is when the thick band of tissue along the bottom of your foot becomes inflamed due to overuse and poor footwear.

Symptoms: Sharp pain in the arch of your foot and your heel. It can often feel worse in the morning or after extended periods of inactivity.

Treatment: Supportive shoes and insoles with good arch support can help to combat this injury. You should also work on Strengthening Your Muscles to Relieve Plantar Fasciitis for long term relief. In the short term rest and ice the area for pain relief.

Shoulder pain: Shoulder Pain occurs when you are carrying too much tension in your upper body due to poor running form.

Symptoms: A dull ache or cramping in the shoulder muscles.

Treatment: Work on your posture when running and include Exercises for Scapular Strength to Relieve Shoulder Pain When Running into your workout routines.

There are many factors that can contribute to injury when running but if you follow this guide and structure your workouts to include building strength and durability in your muscles, joints and tendons you will be able to train comfortably and pain free. Good luck with your training and happy running!