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Running injuries are widespread, affecting approximately 50 percent of runners annually, with some experts suggesting the figure could be even higher. Frequent issues include stress fractures, IT band syndrome, and runner’s knee. Over the past year, many runners have altered their routines, whether due to necessity or heightened stress and anxiety.
“There was a significant rise in stress fractures, which result from overuse during high-impact activities,” noted Dr. Katherine Rizzone, an orthopaedics assistant professor at the University of Rochester, who focuses on treating running-related injuries.
Over the past year, Rizzone has treated numerous injuries, including tendinitis and stress fractures. Living in Rochester, NY, she also encountered many cases of runners slipping on snow and ice during the early lockdown months, when cold, icy conditions and closed gyms forced people outdoors.
A recent study featured in the journal Frontiers in Sports and Active Living surveyed over 1,000 runners to analyze their routines and injuries before and during the lockdown.
Among the 10 percent of runners who sustained injuries during lockdown, key risk factors included ramping up intense workout frequency, shifting workout locations (e.g., from roads to trails), having limited exercise time, and making multiple simultaneous changes to their routines.
While the study has limitations, such as reliance on self-reported data and a predominantly female respondent pool, its findings align with observations from Dr. Rizzone’s clinic over the past year. Many runners adjusted their routines as circumstances changed.
This makes it crucial to evaluate your overall training plan to prevent common injuries observed by Rizzone during the pandemic. To stay injury-free, here are some strategies she suggests:
Cross-training plays a vital role
With gyms closed, many runners have been unable to maintain their usual cross-training activities like swimming, cycling, or using the elliptical.
“Many have reverted to running six or seven days a week, which wasn’t a wise choice for most,” Rizzone explained.
Consequently, she has observed a surge in overuse injuries among runners who abandoned cross-training and focused solely on running. To prevent such injuries, it’s essential to integrate cross-training into your regimen instead of relying exclusively on running.
Gradually ramp up intensity
When aiming to boost your training, whether in mileage or intensity, a gradual approach is key. For mileage, experts advise against increasing your weekly total by more than 10 percent.
Rizzone suggests focusing on boosting either mileage or intensity separately. For instance, dedicate a few weeks to increasing distance, followed by a few weeks enhancing intensity.
“Simultaneously increasing both volume and intensity can lead to problems,” she cautioned. “Focus on one at a time.”
Strength training is beneficial
Many runners neglect weight training, despite its numerous advantages for their performance and health.
“Runners typically have lower bone density compared to others, making weightlifting essential for bone protection,” Rizzone emphasized.
Strength training not only enhances overall body strength but also addresses muscle imbalances caused by excessive running. While running builds strong leg muscles, developing core stability and upper-body strength is equally important.
Prioritize rest and recovery
Many runners underestimate the importance of taking breaks.
“Rest days are crucial,” Rizzone noted. “Running six or seven days a week isn’t advisable for most people.”
For those who struggle with complete rest, relative rest—such as yoga, weightlifting, or cross-training—can be a great alternative. The key is to avoid repeatedly straining the same muscle groups, which can lead to injuries.
Consider broader lifestyle adjustments
Even runners who maintained consistent training routines faced challenges this past year, largely due to shifts in their daily lives. Increased sedentary behavior has contributed to back problems, while working from home has led many to go shoeless during the day, causing foot pain. If you’re experiencing foot discomfort without altering your training, try wearing shoes more often.
“I noticed a significant rise in foot pain among runners last year,” Rizzone shared. She discovered that many weren’t wearing shoes during the day, which was a key factor.
“Many runners found relief from foot pain simply by wearing shoes more consistently,” she added.
Injuries are inevitable and frustrating, often sidelining runners when they’re eager to return. To minimize risks, adopt a holistic approach to training, focusing on long-term safety and sustainability.
