Why Do Atlanta Runners Get Injured? The Most Common Running Mistakes
Running is a fantastic way to stay fit, build endurance and relieve stress, but it also comes with its fair share of injury risks. Up to 80% of runners will get injured in any given year and many of these runners unknowingly make training mistakes that lead to pain and setbacks. Understanding these common errors can help prevent running injuries and keep you running strong.
1. Rapid Increases in Mileage or Intensity
One of the most common causes of running injuries is doing too much, too soon. While this is often the case for newer runners, more experienced runners can fall into the same trap.The body needs time to adapt to increased workload and overloading it too quickly can lead to issues such as shin splints, tendonitis and eventually stress injuries. You may have heard of the 10% rule for increasing weekly mileage but that’s not always a hard and fast rule. The real key for preventing running related injuries is to increase mileage gradually.
2. Poor Running Form
Biomechanical inefficiencies, such as overstriding, poor pelvis control/stability or improper posture can place excessive stress on joints and muscles. A 3D running gait analysis from a physical therapist can identify areas for improvement to help you run more efficiently and reduce injury risk. Each person’s running stride is unique to them but there is always room to optimize form for efficiency and performance.
3. Neglecting Strength Training
Many runners focus solely on logging miles and neglect strength training. This is a critical mistake that runners make. Weak core, glute and hip muscles can contribute to poor biomechanics and significantly increase injury risk. Incorporating exercises like squats, lunges and core work can enhance stability and resilience. Ensure that your strength training is running specific meaning it involves dynamic single leg exercises targeting strength and stability as well as plyometrics for runners. If you’re a runner in Atlanta, check out our strength training services.
4. Wearing the Wrong Shoes
Running in old, worn-out shoes or ones that don’t match your foot type can lead to problems like plantar fasciitis, knee pain and Achilles tendonitis. Make sure to visit a professional running shoe store to get fitted for the right footwear based on your foot and running style. Learn more about the importance of a shoe rotation in this blog post.
5. Skipping Warm-Ups and Cool-Downs
Jumping into a run without properly warming up can shock your muscles and increase the risk of strains and sprains. The most common excuse we hear from runners is “I don’t have time to do a warm up”. A warm up doesn’t need to be long and drawn out but quick dynamic stretching and mobility drills before running prepare the body for movement, while post-run stretching and foam rolling help with recovery. No more using the first mile as your warm up and the drive home as your cool down.
6. Ignoring Pain and Overtraining
Many runners push through discomfort, assuming minor pain will resolve on its own. However, ignoring warning signs can lead to chronic injuries. Finding a running specialized physical therapy clinic is paramount in dealing with injuries as a runner. At Tempo PT & Performance, we rarely tell a runner to “just stop running” but instead, work with you to come up with a plan to allow you to safely continue training towards your goals while managing your injury.
7. Lack of Cross-Training
Focusing solely on running without incorporating other activities can lead to muscle imbalances and overuse injuries. Activities like cycling, swimming, and strength training can improve overall fitness and reduce stress on running-specific muscles. Cross training doesn’t have to only be done if you’re already injured; making it part of your routine as a down day can be beneficial for runners.
8. Poor Nutrition and Hydration
Dehydration and inadequate fueling can lead to fatigue, muscle cramps, and poor performance. Ensure you’re hydrating properly and consuming a balanced diet with enough protein, healthy fats, and carbohydrates to support your training.
9. Not Getting Enough Rest and Recovery
Rest days and sleep are vital for muscle repair and overall performance. There have been studies to show that athletes getting less than 7 hours of sleep each night can increase your injury risk. Overlooking recovery strategies like sleep, stretching and proper nutrition can make runners more susceptible to injuries and burnout. You can’t skip the (not so) little things!
How Physical Therapy Can Help
If you’re dealing with recurring injuries or want to improve your running performance, a running specialized physical therapist should be your next move. You can book a free consultation call with us at Tempo PT to learn how we can help.
By avoiding these common running mistakes and taking a proactive approach to injury prevention, you can stay on track with your training and enjoy the many benefits of running for years to come!
