Injuries are an inevitable part of being a runner if you are not taking care to stretch, cross train and watch your nutrition but there are other things that may increase your chances of becoming injured. According to Joe Ellis, D.P.M. in Running Injury-free "Most runners don't realize they're headed for a problem until the injury actually happens." In his book Ellis has devised a 17 question survey that may predict which runners become injured and why.
Being a woman increases your injury potential (wider hips) as does having a higher then optimal body weight (increased base of support through a wider running stance). Higher body weight also increases the shock and stress of running impact.
Factors related to pronation such as having one leg shorter than the other, an under or over flexible foot, and bowleggedness can contribute to internal rotation of the lower limbs which can cause ankle, knee, hip or low back pain. Inflexible muscles such as calf, hamstring and buttocks can all contribute to tight IT bands, knee pain, hip pain and compensating muscles.
Your running style can also increase your chance of injuries. If you are a heel striker your foot will land in front of your center of gravity with a straight leg, this will cause greater ground reaction forces leading to more impact. Landing on your heel also causes you to roll through your entire foot; the more time you spend on your foot has been shown to increase repetitive stress injuries.
With the biomechanics taken care of it?s time to examine your training. If you are a new runner you are more likely to fall into the too much, too fast, too soon or too often trap then a seasoned runner would. The total miles run each week, bumping up your weekly mileage more than 10% or coming back too quickly after an injury also makes you more susceptible. Although early morning runners are more likely to stick to a running program studies show they incur more injuries. Finally we run faster to race but speed work and racing both up the injury ante by 10%.
Being mindful of your personal potential for injuries and fixing those things that can be altered will help you to maintain a long, injury free running career.
Local upcoming races:
Feb 21: Snowflake Shuffle 5k, Waterfront Trail Belleville with funds going to the Ride to Conquer Cancer team.
March 21: Sears Ride 5k/10k Belleville.
April 11: Pitter Patter 5k/10k from Loyalist College Belleville hosted by Belleville Community Policing.
April 24: Rotary Trumps Aids 5k Walk. Teams of eight raise funds for Aids work around the globe then walk 5k.
April 25: The City of Quinte West is hosting a 5k/10k/Half Marathon and Kids Half Marathon to raise funds for the Trenton Memorial Hospital Foundation...more details to come soon.
May 9: Spring Thaw 4k/10k on the Waterfront Trail Belleville hosted by the Belleville Runners Club.
Details on all races can be found at
www.redballradio.com or through Tri & Run Sports in Trenton.
