23 Years of Treating Runners: Unveiling the Most Common Risks and Mistakes

I was training for my first marathon. I was pumped. I’d raised close to $2k for cancer research and nothing was going to stop me. In week three of training, just as I hit my stride at 26kms, I developed outside knee pain. I ignored it. I reasoned it was just my mind playing tricks on me. The following week it was there a little earlier. Again, ignoring it seemed the most obvious strategy. This time I got the foam roller out thinking that would solve my problem, and I thought I might even do a Pilates class because my “core” was weak. Week four I Ubered home at 3kms, gutted - knowing I’d let everyone down. I was a failure.

As we start heading deep into the running season I thought i’d share the most common risks and mistakes runners make that lead to injury. With 23 years of experience and the changes in shoe technology, they remain the same. Why? Runners are also human beings.

As a Physiotherapist we are taught that everything must be research based. However there are patterns in runners that will always be there because we are also humans. These are some of the common risks and mistakes i’ve noticed over the years.

Your life time running mileage counts

Running can be an addictive sport. You’ve focused the last 3 months on building your run up to a distance that you didn’t think would be possible. Next, you want to beat your time. Next, it’s a marathon. All within a year or two.

This is fine if you have a lot of years of running under your belt. But… if you grew up not playing a lot of sport and never running, you need to be careful. A common pattern I see is joining a run group and befriending someone who is at your level. But the difference is they have done 10 half marathons and you’ve done one. Yet you both want to run the marathon together, You’re getting injured and frustrated because you feel you are both the same. But you are not, and the worst thing you can do in running is compare yourself to others. No two humans are the same, no injury history or genetics are the same.

So reflect on these questions:

What is my running experience?

How much sport did i play growing up? Am I really ready to double my running load, or should I get a bit more experience at this distance first until my body is happy with it?

What’s your program like?

Did you get your program from a website? Is it from a coach? Or are you just freestyling?

Some run programs for an event may simply be too much for you. You may need to pull out a session to get to the start line. We are all different and one program may suit a lot of people but does it take into account the fact you just had two children in four years? Or that you broke your leg two years ago and have really only been walking well for a year. 

Does your running feel “off”? 

If you are getting niggles, get a sense for what feels “off”. Do you feel like you’re running heavy, or one side feels uneven? Get a sense for what’s wrong. It really helps us find a solution for you when you come in. If you are mindful and can sense something is off then we can translate that into what we are seeing, and figure out what is weak and what is over working to get you to that point. 

Work is still an exercise load on your body and can cause running injuries 

Working until 9 at night can happen. However the screen blue light, over activity of your brain, and shitty food choices affect your recovery and fuel source. 

Add to that the fact you sat in a flexed position for 14 hours. Sitting with your muscles in that position makes them short and stiff. In fact, a lot more than a run does! 

So you’re heading into a training session with your body banged-up and poor sleep to boot. 

I have seen this time and time again. Someone is nailing their program and getting to the business end. All of a sudden they have blown up with an injury. Nothing has changed, the program is sensible, form looks good. What else is going on? “I’ve had a large transaction on and have been working 16 hours per day.”

So if you know you have a large work week, or you know your down on sleep. Can you change things in your program? Stick to the commitment but reduce the output until this period is over. Doing a little lighter might feel counter productive, but it’s the smart choice

Shoes do matter no matter who you follow on instagram

I’ve been through a few revolutions in running shoes. Max support to protect you from roads, minimalist shoes because that’s how we were born to run and back to max cushioning shoes to fix those runners who can’t run anymore because of the previous shoes.

I love minimalist shoes. Love them. But i’m 95kg’s and running 21kms in them is dumb. There are people that can and good on them. For the majoity of people you need to explore the right shoes for you.

My recommendation is to go to a running shop who doesn’t give bonuses to their staff if they sell you a pair of orthotics or 30 pairs of asics. Go to an independent run store , get filmed running and pick ones that make you feel good when you run. I recommend the running company 

So before you come in. Ask yourself these questions and reflect on them. We can work together to figure out a plan to get you to your goal event. You can book here