Be it that you are a beginner, expert or veteran runner, we are all made of biological tissues that eventual incur wear and tear. But just how susceptible are you to a running injury? What are the statistics of running injuries out there and what can you do to avoid them?
The Hard Facts:
- In a study by Saragiotto et al. it was found that the main consistent risk factor in running-related injuries is previous injury in the last 12 months.
- In a separate study by van Gent et al. researching risk factors in long distance runners, training distance was a big factor in injury determinant - both in its increase during training and its volume.
- The body location with the largest injured population is focused around the leg: knee (42.1%), the foot/ankle (16.9%) and the lower shin area (12.8%).
- The overall injury rates in collective groups of runners range from 26-92.4%.
Buist et al took it a step further and enrolled novice runners into a running program and compared resultant running injury incidences with known biological variables about the runners. What he found was interesting:
- In males, an increased BMI showed 1.15 times more likelihood for injury. Previous musculoskeletal injury showed 2.7 times more risk. Participating in another sport other than running without an axial load (ie. non-weight lifting) increased that risk to 2.05 times more likely.
- In females, an increased navicular drop (i.e., pronation) was the only single predictor of running-related injury.
I'm At Higher Risk, What Can I Do?
- Analyze running gait, strength, flexibility and shoewear to fix any deficits and ensure proper running biomechanics (Stride Strong does this!).
- Go to a running physical therapist to fully rehabilitate previous musculoskeletal injuries (this too!).
- Get connected with a running coach to get guidance on training schedule and volume (we have resources, just ask).
- Change up nutrition and exercise habits to reduce BMI (we have outside resources on this as well).
There is considerable evidence by Lauersen et al that strength training reduced sports injuries to less than 1/3 and halved overuse injuries. Let Stride Strong PT show you the most efficient exercises and effective running adjustments to target your weak areas.
Resources:
- Buist I et al. Predictors of Running-Related Injuries in Novice Runners Enrolled in a Systematic Training Program. American Journal of Sports Medicine. 2010 Feb. Issue 38(2) pp.273-80.
- Lauersen et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised control trials. British Journal of Sports Medicine 2014 Jun; Issue 48(11) pp.871-7.
- Saragiotto et al. What are the Main Risk Factors for Running-Related Injuries? Sports Medicine 2014 issue 44 pp. 1153-1163.
- can Gent et al. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine. 2007 Aug. Issue 41(8) pp.469-80.
