RUNNING THE RISK: DISCUSSING THE FACTORS THAT INCREASE A RUNNER’S RISK FOR INJURY

Getting injured is probably the quickest way to derail your running. Training might be going so well, then BAM, now your knee is throbbing… preventing you from running. Studies show that approximately 75% of runners get injured
every year. That number is crazy! There is a lot of speculation as to why this number is so high… probably mostly due to high amounts of misinformation circulating the running community. Although we know that the number one reason
why runners get injured is due to…
TRAINING ERRORS
This refers to all of the following:

Ramping up mileage too quickly
A premature increase in pace
A drastic change in training load (mileage, ascent/descent, pace)
Not enough rest
Doing high intensity training runs too close together
A sudden change in training terrain (concrete vs. technical trails)
Planning races too close together




We also know that there are other factors that can increase a runner’s risk for acquiring a running-related injury.
HERE’S A LIST OF OTHER FACTORS THAT MAY CONTRIBUTE TO A RUNNER’S RISK FOR INJURY:

Health factors

Stress
Poor nutrition
Not getting enough sleep


Drastic changes to running form
Lack of strength training
Lack of participation in impact sports during developmental/pubescent years
Age
Increased body weight
Women > Men
Previous injury




Now that we know the factors that may increase a runner’s risk for injury, it’s important to talk about the factors that a lot of runners tend to think increase their risk for injury, that may not be true.
HERE’S A LIST OF COMMON FACTORS RUNNERS OFTEN THINK RELATE TO THEIR RISK FOR INJURY, BUT ISN’T STRONGLY SUPPORTED BY RESEARCH:

Footwear
Arch height/degree of pronation
Quadriceps angle (women with wider hips)
Stretching
Foam rolling

FEMALE RUNNERS



Another factor to consider, is that females tend to be at higher risk for running-related injuries, especially bone stress injuries (like a stress fracture). This is highly related to how diet and exercise can influence hormones in
the female body. These hormones are extremely important for bone development and general health. Hormone production can be disrupted when the female athlete is in a state of caloric or nutritional deficit, usually from a combination
of expending more calories through training than she is taking in. In serious situations, this is referred to as
Female Athlete Triad, more recently referred to as “Reduced Energy Availability in Sport (RED-S) So ladies,
pay attention and consult a dietitian if you are concerned about any risk factors below.
HERE’S A LIST OF FACTORS THAT CAN PLACE A FEMALE AT A HIGHER RISK FOR INJURY:

BMI <18.5
Irregular menstrual cycles
Absent or missed menstrual cycles
Late first menstruation (at or after 15 years of age

ULTIMATELY, TRAIN SMART AND STAY STRONG
It’s important to know the facts about what actually can increase your risk for injury, that way runners can focus on what really matters. All-in-all, avoid training errors at all costs. Train smart, if that means getting advice
from a professional… then do it. Take note of the secondary factors that can relate to risk for injury, and do your best. Eat well, get enough sleep, start strength training, lose weight if you need to, and manage your stress.
Preventing an injury will allow for consistent training, which in turn will significantly increase your chances of meeting your running goals.

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