Why Runners Get Injured
Here are a few reason why runners tend to get injured during the course of training:
One of the most common causes of running injuries is overuse!!! Are you doing too much, too soon, too fast? If so stop!!! Remember it takes time and sacrifice to be a great runner and your body needs time to recover and adapt to the stress you are placing on it. This is common for both beginning runners as well as veterans who suddenly increase their training thinking that their experience and intelligence will keep them from injury.
Hard Workouts back to back
Do not run two hard workouts back to back!!!! Long runs, hill strength workouts, races, and, speedwork need rest days in between for your body to adapt and recover properly. Resting in-between hard workouts will not only make your future training days more efficient, but it will reduce your risk of suffering a running injury.
Inconsistent Training/ Catch up
Another common training error occurs when you are inconsistent in your workout routine. Inconsistency occurs when you have missed several workouts in a row and then try to add on additional miles in subsequent workouts in order to catch up. Playing catch up is major risk for injury. Everyone is guilty of taking time off, it happens; just remember to gradually build yourself up to your original aerobic threshold.
Running on Uneven Surfaces
Running on a slanted road will cause one foot to pronate (roll inward) and the other to supinate (roll outward), increasing your chance of suffering one or more running injuries. Research and find running routes which stretch over the flat roads.
Running in old tennis shoes or a shoe that does not fit your feet will cause running injuries. Shoes that have excess mileage (500 miles or more) can also cause injury. Choose the right running shoes by consulting with a professional and be sure to replace them when used for over 500 miles of running.
Building Miles Too Quickly
Know and stick to the 10 percent rule. The 10-Percent Rule states that you should never increase your weekly mileage by more than 10 percent over the previous week. Make sure you follow the 10-Percent Rule when building up the length of your long runs as well. Jumping straight from 8 miles to 12 miles is a mistake, run 9 or 10 miles instead.
86 the Stretch
NOT stretching at all, lack of stretching, not warming up before stretching, or improper stretching will lead to running injuries!! Stretching is an important corresponding aspect of any running program. I recommend stretching before and after your run. A warm-up and stretch before a run will increase the elasticity of your muscles and connective tissues prior to putting them under stress. Increased elasticity means muscles and tissues are more relaxed and flexible leading to a more optimal and efficient run. We also know that running creates stress on our muscle groups. After you finish a run, the muscles that have been stressed begin to tighten. Prevent this stiffness and eventual soreness from stressed, tightening muscles by stretching after you run.