Running Into Summer

Like many people, I moved to San Diego because of the beautiful sunny weather. In California, I have access to the outdoors on a year round basis. One of my favorite things to do, particularly during the long days of summer, is run before work. Running can be a great workout, but like any activity, there are injuries associated with it.

What are factors associated with running injuries?

According to an article in the Journal of Orthopedic and Sports Physical Therapy, the most common beliefs about why recreational runners get injured include “excess training,” “not stretching,” “not warming up,” “wearing the wrong shoes,” and “lack of strength.”1 Some of these beliefs definitely have warrant, particularly the idea of improper or excess training.

Improper training can include excessive increase in running, sudden increase in distance, and rapid increase in speed or intensity of running. Research suggests that up to 1/3 of runners who become injured do so after a recent change in running routines potentially due the inability of their tissues to adapt and repair themselves because of the new demands.2

The suggested increase in mileage/training volume is 10% each week. Increase in mileage changes of greater than 30% have been shown to be correlated with iliotibial band syndrome, patellofemoral pain, medial tibial stress syndrome, and greater trochanteric bursitis.3 Pace related (ie running too fast for training) injuries may also occur and commonly include Achilles tendinopathy, plantarfascitis, hamstring injuries, and iliopsoas injuries.3

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