Statistics show that up to 80% of runners get injured every year. The good news? Most of these injuries are caused by doing “too much, too soon” and are entirely preventable.
The Big Three Injuries
- Runner’s Knee: Pain around the kneecap. Often caused by weak hips/glutes.
- Shin Splints: Pain along the shin bone. Caused by ramping up mileage too fast or old shoes.
- Plantar Fasciitis: Heel pain. Linked to tight calves and lack of foot strength.
Prevention Strategies
1. The 10% Rule
Never increase your weekly mileage by more than 10% week-over-week.
- Week 1: 20 miles
- Week 2: 22 miles (NOT 30!) This gives your bones and tendons time to adapt to the stress.
2. Strength Training is Non-Negotiable
You don’t run to get strong legs; you need strong legs to run. Focus Areas:
- Glutes/Hips: Clamshells, glute bridges, lateral band walks. Weak glutes cause knees to collapse inward.
- Core: Planks, dead bugs. A stable core protects your lower back.
- Sing-Leg Work: Lunges, single-leg deadlifts. Running is essentially hopping from one leg to another; train like it.
3. Cadence (Step Rate)
Increasing your cadence can reduce impact forces on your joints.
- Goal: Aim for 170-180 steps per minute.
- How: Take shorter, quicker strides. Do not try to run faster, just move your feet faster. This prevents “overstriding” (landing with your foot too far in front of you).
4. Shoe Rotation
Studies suggest that rotating between 2 different pairs of shoes can reduce injury risk by 39%. Different shoes stress different muscles, allowing for micro-recoveries.
5. Listen to the “Niggle”
A “niggle” is that tiny, nagging pain that isn’t quite an injury yet.
- Rule: If it hurts at the start but goes away, monitor it. If it gets worse as you run, STOP immediately.
- Taking 3 days off now saves you taking 3 months off later.
Conclusion
Consistency is key to performance, and you can’t be consistent if you’re injured. prioritizing recovery, strength work, and smart programming is the fastest way to become a better runner.