We take a look at runners' frequent injuries, as well as tips on running injury prevention.
Whether you're a seasoned marathoner or a newbie to the running scene, injuries sneak up on you when you least expect it. According to a 2021 study by Gothenburg University, almost half of us runners (46%, to be exact) have faced injuries while pounding the pavement or hitting the trails. These injuries often stem from inexperience or pushing our bodies too hard, too fast.
So, what exactly constitutes a running injury?
We're not talking about the usual muscle soreness that you might feel after a particularly intense run. We're referring to injuries that could potentially cause long-term damage if not properly managed. Among these, the three most common are:
Runner’s Knee is a common injury that many runners, from casual joggers to hardcore athletes, experience. It's usually caused due to overuse of the knees when we keep repeating the same exercise without giving our bodies a proper break. The main symptoms include pain in the knees after sitting for a long time or when going up and down stairs.
Stress Fractures are small cracks in the bone that can occur when you switch up your workout and push too hard before your body has had a proper chance to adjust. The usual symptoms are pain and discomfort in the shins and feet.
Shin Splints often happen when you ramp up the intensity or frequency of your workouts too quickly. While similar to Stress Fractures, the pain from Shin Splints is generally more spread out across a period of time.
Let's get real about why preventing these injuries is so important. An injury can really mess things up, not just from running, but from all sorts of physical activities. This can take a toll on our fitness levels, mental health, and overall happiness. It's not just about being able to run without wincing - it's about keeping up a healthy, active lifestyle that lets us live life to the fullest. If we don't take steps to avoid injuries, we could end up with constant pain, long-term damage, or even needing surgery.
Now that we've got the scary stuff out of the way, how can we prevent these injuries?
Don’t just run, cross-train! While running has loads of benefits, too much of it can lead to injuries. It's great to run consistently, but mixing in other exercises such as cycling, swimming, or strength training can help reduce the risk of injuries and keep your whole body in shape.
Stretches, not stitches. Stretch it out. You've heard it a million times, but stretching before and after a run is crucial to prevent injuries. It gets your muscles ready for the workout and helps them recover afterwards. Plus, it improves blood circulation and overall performance, and can also reduce the risk of cramps and long-term injuries by making your muscles more flexible.
Pace yourself. It's thrilling to try and beat your personal best, but remember that training should always be done in moderation. Many runners push themselves too hard and end up injured. Creating a running plan and sticking to it can yield more consistent results over the long term, compared to short-term gains that could harm your body.
In conclusion, running is a blast, but safety should always come first. Many of us get so caught up in our runs that we forget to take breaks and end up overdoing it. So now that you're armed with this knowledge, try out these tips during your next run and let us know on our socials how they work for you!
