‘Running injuries occur from doing too much, too fast after doing too little for too long’

By Luqman Shaikh – Sports Scientist – Founder Prehab 121

Thinking of starting running program or ramping up your current running routine? If so, you may be at risk of an overuse injury - which could ultimately prevent you from being active.

When you increase activity, be it walking, running, or some other favorite sport, unique stresses are placed on your muscles, bones and heart. Progressing too quickly to a level of exertion in which your body is not accustomed puts you at risk for muscle strains or tendonitis, bursitis, stress reactions or fracture. The human body is a wonder that continuously adapts to stresses placed on it. Without considering effects of age, the body will increase bone and muscle mass as activity is increased. This also works in reverse because as we become more sedentary, bone density will decrease and muscle mass will diminish.

At the beginning of a running program or running season, we are more susceptible to demands placed on our body. Bones and muscles will adapt accordingly, but this takes time. With every running workout, your body will heal and remodel itself to better serve you. Without adequate recovery time, our muscles and bones will fail us, resulting in micro-trauma and overuse injuries.

BMJ Open Sport Exerc Med. 2017; 3(1): e000265. Published online 2017 Jun 22

Running training errors are frequently the most important cause of running injuries. Several training factors that increase the risk of running related injuries (RRI) have been identified.