Are you a long-time runner who’s upped that training schedule recently? Now that spring is here, are you trying to start or return to an old running routine? We're here for it: kicking up your cardio is always a great idea, and running is a low-cost sport that you can try without tons of gear or an expensive gym membership.
Still, we must insert a cautionary warning into our support of your new running habits. Please, please, please ease into your routines, or slowly increase your miles/pace/frequency of runs. If you prefer, you can always try the Run Walk method inspired by Jeff Galloway, who Dr. Schneider and his wife had the pleasure of meeting as pictured at right.
While everyone approaches this method differently, the basic idea is the same: you slowly build up your fitness routines until you meet your fitness goals. Doing so allows your body to slowly adjust to increased pressure, helping you avoid an overuse injury. Here's what you need to know.
What is an Overuse Injury?
Your body works best when all your muscles share the burden of your daily routines. And, when you give one part of your body, like your legs, through hard work, that muscle group needs rest afterwards to heal any minor damage and come back bigger, better and stronger. In fact, that’s how we build muscle through workouts like runs or weight lifting.
But, when you do the same movement every day, you keep putting undue pressure on one or more of your body’s muscle groups. What’s more, you deny that area of your body the rest it needs to heal any minor damage. As a result, you heap pressure on tired muscles; and tiny tears that are a normal part of an exercise routine may become larger, leading to pain and injury.
Runners are very prone to overuse injuries. They love to run every day. They’re often too busy to stretch. And, for the most part, they’re always trying to beat their best times. Or up their mileage. It’s a lot of go, go, go with not enough stops. Or cross-training.
This is a problem for seasoned runners who push too hard. But we also see plenty of new runners in the office, even ones who are already in great shape. And they’ve managed to get hurt even after a short run, ranging from one mile or less. Why do small, new movements sometimes lead to big problems? Here’s the story.
New Types of Movement Put More Pressure on Your Body
Even if you’re in great shape, and took a yoga or kickboxing class every single day before you started a running routine, you could still get hurt if you don’t start training cautiously. That’s because your body isn’t yet used to this type of movement. So running one mile for the first time could be just as taxing on your body as a 10-mile jog would be for a veteran runner.
So, how can you stay safe while easing into a new sport? The key is to start simply, slowly working your way to harder workouts. What that means, in practical terms, is this: if you haven’t jogged since your high school gym class, set a goal of running for five minutes straight, at a slow pace, three times a week on your first week. (Making sure to space out your running days.) Then, you can walk for another 25 minutes, employing our version of the Run Walk method created by Jeff Galloway,
If your body feels good after those runs, and you don’t experience the type of stabbing-pain that suggests an injury, you can increase your running time by one or two minutes the following week. Again, if your body feels great, feel free to gradually increase your running time, distance or speed each new week. But if you find a new pace or distance extremely challenging, stick with that goal until it feels comfortable (and remember, there’s no shame in returning to a previous week’s goal. Or in taking a week off to care for your body and let it heal.) Follow these guidelines and you’re likely to safely reach your running goals. Push too hard, however, and you may end up with one of these common overuse running injuries.
Running Routine: Which Injuries Should Runners Worry About?
Shin splints and Achilles tendinitis are two overuse injuries that bring so many runners into my office.
One of the most painful and frustrating injuries of the foot and ankle involves pain in the back of the foot and ankle. The pain is often caused by an inflammation of the Achilles tendon, known as Achilles tendinitis. The Achilles tendon is a very strong tendon in the leg that connects the calf muscles to the heel bone. It is responsible for the movement of the foot and ankle in running, walking, and all other sports.
Shin splints are one of the most common running injuries. It’s an irritation on the front of your lower leg that develops when your lower leg muscles begin pulling on your tibia (shin bone), causing pain, swelling and soreness. This overuse injury sets in when your leg muscles get overworked by the repetitive impact of a certain action (like running.)
Achilles tendinitis is another common runner’s overuse injury, caused by excessive pulling of your tendon. We see a lot of tendinitis cases in new runners, but it’s also a problem for veterans who don’t take a break between training sessions. The Achilles tendon is a very strong tendon in your leg; it connects your calf muscles to your heel bone, and it’s responsible for allowing your foot and ankle to walk, run or participate in other sports. When given proper rest, your Achilles tendon works just fine. But when you overload that tendon pressure, you can develop inflammation—and lots of pain.
What Should I Do about Overuse Injuries? ![Tight shoes can cause foot injuries]()
If you’re a new runner, or just upped your training, and you're in pain: take a break from running. Right away. Odds are high that you’ve developed an overuse injury. Put your feet up when possible, practice RICE (rest, ice, compression and elevation) and wait a few days to see if your pain clears up.
If it does, you can safely resume your training, as long as the pain doesn’t come back when you move. To protect yourself from future problems, you may want to invest in a pair of custom orthotics, since flat feet can contribute to injuries like Achilles tendinitis.
And if the pain doesn’t clear up in a day or two? It’s time to contact our office to schedule a thorough examination. If you've developed an injury, we can provide an appropriate treatment plan. But we can also help you craft a new running routine for after you heal. Whether we employ the Jeff Galloway Run Walk method or an alternative plan to help you avoid an overuse injury, we'll find a way to help you meet your goals without the pain!
