The hardest thing as a runner is having to take time out of your training schedule to recover from running injuries.
On average, every 100 hours of running will lead to at least one injury. 50% of those injuries are reoccurring.
Injury can lead to frustration and potentially lost races, but you can avoid common running injuries by preventing them in the first place.
Runner’s Knee and Achilles Tendonitis
Runner’s knee and achilles tendonitis can both hinder your running routine and cause continual pain. If you experience pain, pause your running schedule. When you allow the proper time to heal, you can recover faster and avoid the same injury in the future.
Take some of the pressure off of your knees by shortening your stride and running with your knees slightly bent. Strengthen your muscles through knee and core exercises that can keep your body properly balanced.
Your body naturally will try to compensate for weaker muscles, which can cause instability in your running form. The more you can balance your body’s strength, the better you will be able to avoid injury.
Hamstring Issues and Plantar Fasciitis
Hamstring issues and plantar fasciitis can be debilitating injuries. Running adds extra impact on your body, which can cause pain in your legs and in your feet.
Your body is more susceptible to injury if you have weak core muscles and weak hamstrings.
Include activities that have less impact on your body, like swimming or the elliptical that can help strengthen your core and lower body.
Shin Splints and Iliotibial Syndrome
Shin splints and iliotibial syndrome hold steady among common running injuries. Injury can happen when you train too much, or when you evade taking a break from running during the week.
If you experience shin splints or iliotibial syndrome, the best thing you can do for your body is to rest. Rest can help your body rebuild strength, which can help prevent an injury from happening again.
Downhill and uphill running can aggravate shin splints and iliotibial syndrome. Consider running on flat ground and decrease your mileage while in recovery. If you run on a track, switch directions every couple of laps to balance your muscle control.
Stress fractures can be hard to identify, and can be the most painful. If your pain persists, then you need to consult a doctor. Having a lingering issue will only lead to worse injury.
Stress fractures can be caused by a lack of nutrition and hydration. Know what nutrients your body needs to stay strong through the challenges of running. If your bones and muscles are strong, you can keep yourself mentally strong through any obstacle.
Don’t Let The Running Injuries Hinder You
Prevent injury from happening in the first place, by knowing what your body needs. Take adequate time to rest and recoup after long runs or races, so you can heal properly and run strong.