Running Injury Free

WHY DO WE GET INJURED AND HOW CAN WE AVOID THE RISKS?

In this chapter, I examine why runners get injured and how they can best avoid the risk of injury. In addition, I take a look at how you can stay in shape while injured, how to troubleshoot running form, and how to return to running after an injury, and more.

WHAT CAUSES INJURIES?

Our bodies are programmed to adapt to running and walking by making constant "upgrades" to withstand stress and perform more efficiently. Regular and small increases in workload, followed by recovery periods, promote rebuilding and improved capacity. The factor that is most commonly neglected is rest, but it is crucial. It is during the recovery period that repair and rebuilding occur.

But each of us has a few weak links that take on more stress when we work out. These are the areas that ache, hurt, or don't work correctly when we start a new activity, increase training, or don't provide sufficient rest after a hard workout. In some cases, painkilling hormones, such as endorphins, will mask the damage. Most commonly, exercisers go into denial, ignore the first signs of irritation, and continue training until the stressed area breaks down.

To sustain progress and avoid injury, we simply need to remember that

1.a slight increase in training produces a minor breakdown of tissue;

2.with a sufficient recovery period post workout (usually about 48 hours), the muscles, tendons, and cardiovascular system can adapt and rebuild stronger to handle a higher level of performance; and

3.all body parts continue to adapt in structure, efficiency, and performance when there is an adequate balance between workout stress and rest.

RUNNING IMPROVEMENT CONTINUES IF

we don't push too far beyond current capabilities;

we engage in regular workouts; and

we provide adequate recovery after the stressful sessions.

BE AWARE OF YOUR WEAK LINKS

Most of the aches and pains experienced by my runners and walkers are located in their weak link areas-the muscles, joints, and tendons that take more stress due to our individual range of motion. The process starts during a normal workout when microtears develop in muscles and tendons due to the focused stress of continued movement/irritation of these key parts. The number of these tiny injuries will increase on longer or faster workouts, especially during the last third of a goal-oriented training schedule. But in most cases, the rest period after a workout will allow for healing of most or all of this damage.

COMMON WEAK LINKS

Joints-knee, hip, ankle

Muscles-calf, hamstring, quadriceps

Tendons-Achilles tendon, knee, ankle

Fascia-foot

Bones-foot and leg

Nerve tissue-foot and leg

Feet-just about any area can be overstressed

There is often no sensation of pain during or immediately after the workout because the body has a number of painkilling mechanisms (including endorphins) which will temporarily mask the symptoms. But when a critical mass of these broken fibers has accumulated in one area, you have produced more damage than the body can repair in 48 hours. You are now injured.

WHY DO MICRO-TEARS ACCUMULATE?

Constant use

Prior damage

Speed work

Too many races

Doing something different

Sudden increase of workload

Inadequate rest between workouts

Not enough walk breaks during runs

Stretching (yes, stretching causes a lot of injuries)

Heavy bodyweight

Stride is too long

COMMON CAUSES OF INJURIES

It's a physiological fact that the constant use of a muscle, tendon, or joint without a recovery break will result in earlier fatigue and reduced work potential. Continuing to run-walk when the muscle is extremely fatigued increases the quantity of microtears dramatically and is a major cause of injury.

By pacing conservatively and by inserting walk breaks early and often, you will gain a great deal of control over fatigue and injury. You'll empower the muscles to maintain resiliency and capacity. This lowers the chance of breakdown by significantly reducing the accumulating damage that leads to injury. Here are some of the training variables that can be adjusted to avoid injury:

The pace of the long run is too fast.

Speedwork segments are too fast for current ability.

Pace is too fast for the heat.

Sudden increase in speed, distance, or number of speed repetitions.

Insufficient rest days per week (three days reduce injury rate most).

Walk breaks are not taken soon or often enough.

Stretching causes many injuries and aggravates many more, be careful.

Changing form or technique.

Shoes-seldom a cause, but can aggravate a weak link.

Changing from a worn-out shoe to a new shoe.

Stride is too long. To improve speed, don't extend your stride, but rather increase cadence by using my cadence drill.

Trauma-running on a slanted or uneven surface, stepping off a curb, in a hole, etc. This happens rarely, but be careful.

NOTE: Download my Jeff Galloway Run Walk Run App for free, then check out the resources.

AGGRAVATING FACTORS

Prior damage, especially due to accident trauma or perhaps trauma which occurred by playing another sport. It may not be possible for all of the damage to be repaired. In most cases, training adjustments can be made to allow for continued running-walking exercise into the mature years.

NOTE: Studies show that runners have healthier joints and fewer orthopedic complaints than non-runners after decades of running. See my book RUNNING UNTIL YOU'RE 100 for more information.

Bodyweight. Every five pounds of weight gain above average per age puts significantly more stress on the joints and weak links. With much more frequent walk breaks, however, weight stress can be reduced significantly.

Speed. Speed training and frequent racing increases stress on the weak links. Reducing or fine-tuning speed workouts can significantly reduce injury risk. When working with e-coach clients, I have found individual adjustments allowing some form of faster training while managing the risk works in most cases.

Stride length. Longer strides increase risk. A shorter stride may not slow you down if you increase cadence or turnover.

Bouncing off the ground. The higher the bounce, the more stress on the push-off muscles. The higher the bounce, the more shock to be absorbed upon landing. Stay low to the ground, touching lightly.

Stretching. I have not found a single study showing that stretching has benefits for distance runners. Many studies show increased injury risk from stretching. I've also heard from thousands of runners who have been injured or had injuries aggravated by stretching. In general, I do not recommend stretching. There are individuals who benefit from certain stretches, however. Be careful if you choose to stretch, and stick to dynamic movements whenever possible. Stretching is not generally recommended as a warm-up or immediately after running. Trying to stretch out fatigue-induced tightness often results in injury or prolonged recovery.

NOTE: Those who have iliotibial band injury can often get relief from a few specific stretches that act as a quick fix to keep you running. Even when doing these, be careful. The foam roller treatment has been the mode that has reduced healing time for this injury.

Continuing to work out when an injury has begun can dramatically increase the damage in a few minutes. It is always better to stop the exercise immediately if there is an indication that you have an injury.

Avoid certain exercises that aggravate your weak links.

Prevent foot injuries with the Toe Squincher exercise. Everyone should do this exercise every day to reduce or even eliminate the chance of having a plantar fascia injury or other foot problems. To do this exercise, point your foot down and contract the muscles in the forefoot/midfoot region as you would do with the hand to make a fist. Hold for 6-12 seconds. This strengthens the many little muscles in your feet that provide extra support.

HOW DO YOU KNOW IF YOU ARE INJURED?

Continuing to exercise when you feel that you might have an injury puts you at greater risk for an extended layoff from running. In most of the cases I've monitored, when I suspect that there is an injury, it usually...