Why do runners get so many injuries? And does strength training really make a difference?
You can get fit relatively fast, but it takes a while for your muscles and tendons to catch up. Here’s what you can do.
Running is a popular and accessible form of exercise, but it also has a high injury rate. Novice runners may experience up to 18 injuries per 1,000 hours of running, more than double that of experienced runners. Overuse injuries, especially in the knee, ankle, and lower leg, are common due to the repetitive loading of tissues without adequate adaptation time.
Fitness increases faster than tissue adaptation; cardiovascular improvements can be seen within weeks, while tendons and bones adapt over months or even years. Muscles can grow quickly, but running doesn't significantly enhance muscle strength or size. Evidence suggests that strength training can reduce overall sports injuries by more than 60%, but its impact on runners is mixed.
Inadequate adherence to strength training programs may be a factor. Strength training can make you a more economical runner by reducing energy expenditure per step, potentially lowering injury risk. Heavy, low-rep exercises like squats, deadlifts, and calf raises, combined with plyometric exercises, can strengthen tendons and muscles crucial for running.
To prevent injuries, avoid sudden increases in weekly mileage, ensure adequate energy intake for recovery, consider consuming more calcium and vitamin D, and alternate weekly runs on grass for reduced impact.
Written by urgent.news from The Conversation AU's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
