Running and jogging - preventing injury

About running and injuries

About one in every 3 recreational runners will have a running-related injury at some stage in their life. Roughly 3 out of every 4 running-related injuries occur in the lower leg. Common sites include the knee, ankle, shin and foot. Runners are also likely to experience back and groin injuries.

Running does have a risk of injury but if you follow some simple guidelines like warming up, wearing the right clothes and not pushing yourself too hard, most injuries can be prevented.

Common running and jogging injuries

Common injuries include:

• blisters – caused by the foot sliding or rubbing inside the shoe
• shin pain – pain and inflammation in the muscles and tendons that run the length of the shin
• soft tissue injuries – such as a pulled muscle or ligament sprain
• skin injuries – such as sunburn and bruises. Falling over while running or jogging can cause cuts and abrasions.

Risk factors for running and jogging injuries

Some of the factors that can increase your risk of injury while running or jogging include:

• Overtraining – running at higher intensity level and beyond your current level of fitness can put muscles, tendons and ligaments under strain. Shin pain is a common overuse injury in runners.
• Incorrect technique – poor running style can increase the risk of injuries. For example, running flat-footed pulls on the shin muscles and may cause small tears.
• Incorrect shoes – the wrong type of shoe can increase the risk of various injuries, including blisters and shin pain.
• Incorrect clothing – wearing the wrong clothes can contribute to overheating, sunburn or cold injuries.
• Hard surfaces – the impact of running on hard surfaces, such as bitumen, can cause injuries including shin pain and stress fractures.
• Other environmental factors – these may include running surfaces that are too loose and unstable (for example, sand), polluted air, environmental obstacles such as low-hanging tree branches, or sunburn.

Health suggestions for running and jogging

Some tips to help prevent injuries include:

• Warm up before running. Include plenty of slow, dynamic and sustained stretches. Make sure you thoroughly stretch the muscles in your thighs and calves.
• Cool down after running. Incorporate stretches into your cool-down routine.
• Drink plenty of water before, during and after your run.
• Don’t push too hard beyond your current level of fitness. Plan to gradually increase how long and how often you run over a few months.
• Start slowly at a pace at which you can have a conversation without breathlessness.
• Avoid running during the hottest part of the day in summer. Plan to run during the morning or evening.
• Apply SPF 30+ sunscreen to all exposed areas of skin.
• Wear layers of clothing on your upper body to avoid overheating. Wear clothing which wicks sweat away from the skin.
• Consider having regular professional massage to relax tight, sore muscles.
• Avoid running near roads. Inhaling vehicle exhaust fumes can cause a range of breathing-related (respiratory) problems.
• Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.
• Gradually introduce surface changes.
• Take adequate recovery time and get a good night’s sleep.

Don’t wear regular sneakers when running. Professionally fitted shoes designed for running will support your feet and reduce your risk of injury. Take your old runners with you when purchasing new ones so the salesperson can identify where your shoes wear the most.

Safety tips for running and jogging

Safety suggestions include:

• Choose well-lit populated routes and avoid dangerous and isolated areas.
• Make sure that drivers can see you if you’re running at night. For example, you could wear reflective materials.
• Run with a buddy. If you are running by yourself, tell someone your intended route and when you plan to return.
• Take your mobile phone with you in case of emergencies.
• Don’t wear headphones. You need to hear the impending danger of a car horn or dog snarl.

What to do if you injure yourself

If you injure yourself, suggestions include:

• Stop running. Trying to ‘push through’ the pain will only make the injury worse.
• See your doctor promptly for diagnosis and treatment.
• Treat soft tissue injuries such as ligament or muscle sprains with rest, icepacks, compression (bandage the swollen area) and elevation (raising the injured area above the level of your heart).
• Do not run again until the injury has completely healed. In the meantime, switch to a low impact form of exercise that doesn’t aggravate the injury, such as swimming.
• Ask your doctor, physiotherapist or other health professional for medical advice before you start running again.
• Consider getting advice from an exercise physiologist. They can help you improve your running technique to reduce your risk of injury.
• Consider speaking to a running healthcare provider about return to running practices, running drills, strengthening exercises and running programming.
• Pace your runs – you may not need to stop. For example, break your run up by alternating between walking and jogging for 20 to 30 minutes.
• Identify a manageable level of pain when returning to running.
• Set simple achievable running goals for each individual session.
• Use strategies to avoid future injuries – for example, incorporate simple weekly strength exercises for the lower leg to target calf, quadriceps, hamstring and gluteal muscles.

Injury and running training strategies

Taking up running and developing your running involves being patient and allowing yourself enough time to develop your aerobic system.

Keys to developing your running include:

• Maintain a consistent, easy running pace for a solid 8 to 12 weeks to increase aerobic fitness. This takes time and is a long term goal. Easy means easy and should feel comfortable, not hard and not taxing on your body.
• Recovery is vital to allow your body to adapt to running intensity. You can not run all the time, as this leads to an increased risk of injury. Having a lower volume training week will allow your body to adapt and recover. For example, take a rest day between runs or reduce the distance or duration of your runs within your running week.
• Some runners focus on what can be measured. You can measure kilometres run per week, duration per week, heart rate variability and watts. Be intentional about what you measure so you can change your training to achieve your goal.
• Learn to listen to your body – it provides important feedback when running. This skill develops over time and is an important guide when increasing the amount of running you do. Examples include understanding breathing signals and developing a relaxed and comfortable running style which can be sustained for the duration of a run.
  

Where to get help

• In an emergency, always call triple zero (000)
• Your GP (doctor)
• Sports physician
• Physiotherapist
• Exercise physiologist
• Australian Physiotherapy Association Tel. 1300 306 622
• Sports Medicine Australia Tel. 1300 711 211
• Sports shoe store – to get an accurate fitting