Why do I get injured so easily when running?

One primary reason runners get injured easily is overuse. When increasing mileage or intensity too quickly, the body doesn’t have enough time to adapt, leading to stress injuries like shin splints or stress fractures. Gradual progression in training is essential to allow the muscles, tendons, and bones to strengthen adequately.

Improper footwear is another significant factor. Running in shoes that don’t provide adequate support or cushioning can lead to various injuries. Wearing supportive shoes when you dont need it or wearing cushioning shoes when you need stability. Shoes should be chosen based on foot type and running style to ensure proper alignment and shock absorption. Worn-out shoes also contribute to injuries, so regular replacement is necessary.

Poor running form can also lead to injuries. Biomechanical issues, such as excessive pronation or an improper gait, place additional stress on certain parts of the body. Working with a podiatrist to analyse and improve running form can help reduce this risk.

Lack of strength and flexibility is often overlooked but plays a crucial role in injury prevention. Weak muscles, especially in the core and lower body, can lead to imbalances and improper movement patterns. Incorporating strength training and flexibility exercises into the routine can enhance stability and reduce injury risk.

Ignoring pain is a common mistake that can lead to more severe injuries. Running through pain can exacerbate existing issues and cause new ones. It's essential to listen to the body and take rest days or seek medical advice when experiencing persistent discomfort.

Inadequate warm-up and cool-down routines can also contribute to injuries. Properly warming up prepares the body for the demands of running, while cooling down helps to prevent stiffness and soreness. Incorporating dynamic stretches before running and static stretches after can be beneficial.

Everyone should be able to run. In fact, it has been hypothesized that humans evolved to travel long distances by both walking and running (Bramble, D.M. and Lieberman, D.E., 2004). Unlike other primates, we have special adaptions in our anatomy and physiology for endurance running (Lieberman et. al., 2007). So if you enjoy running or would like to start, go ahead but avoid the above pitfalls. If you are struggling to overcome an injury or would like to prevent an injury consider being assessed by one of our trained podiatrists.

Saragiotto, B.T., Yamato, T.P., Hespanhol Junior, L.C. et al. What are the Main Risk Factors for Running-Related Injuries?. Sports Med 44, 1153–1163 (2014). https://doi.org/10.1007/s40279-014-0194-6

Bramble, D.M. and Lieberman, D.E., 2004. Endurance running and the evolution of Homo. nature, 432(7015), pp.345-352.

Lieberman, Daniel E., Dennis M. Bramble, David A. Raichlen, and John J. Shea. 2007. The evolution of endurance running and the tyranny of ethnography: A reply to Pickering and Bunn (2007). Journal of Human Evolution 53(4): 439-442.