What are the risk factors for running related injuries? It doesn’t take much searching on the internet to find a huge number of experts with their ‘must have tips’ for preventing injuries. However, the research underpinning this advice is limited. For certain, prevention is much better than cure when it comes to running injuries, so let’s have an honest look at what the research tells us about risk factors.
Unfortunately, as far as definitive ‘rules’ go, the research is inconclusive. Based on consistent findings within the evidence and sound clinical judgement, the following recommendations can be offered:
• Increase volume or training intensity gradually, especially important for new runners
• Alter training parameters in isolation; either intensity or distance, not combined
• Know your body and be aware of signs of fatigue and injury
• Rest and good quality sleep are crucial for recovery
• Seek help when needed and get the right advice at the right time!
A study by Nielsen et al (2012) performed a review of the research in this field. They looked at the relationship between training volume, duration, intensity and frequency and running-related injury. They concluded that there was some evidence suggesting the amount of weekly mileage was associated with injury.
In 2015, a study by van der Worp looked at risk factors and if there were any differences based on the runners history. They found strong evidence that a history of previous injury and of having used orthotics/inserts was associated with an increased risk of running injuries.
More recent research by Sanfilippo et al in 2021 asked 3669 injured and non-injured runners to complete a questionnaire covering personal characteristics, daily lifestyle, training and running characteristics. Several factors were associated with running-related injuries including previous injury, higher body weight and stretching before running.
Out of all these, previous injury remains the most relevant risk factor for running-related injuries and seems to be the most consistent finding when looking across the research. So what does this mean? It might suggest that recovery from a previous injury was sub-optimal and resulting issues with weakness/stiffness/biomechanics were never fully addressed.
To summarise, change your training volume/intensity elements gradually and if you have a running related injury then listen to your body; rest or replace running with alternative exercise for a short period of time to keep fit and be sure to seek help; the right treatment at the right time can make a big difference.