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Once you start trying to improve for competition or a race there is always the danger of injury or illness occurring which is caused by over-training. As mentioned in the 'Priciples of Training' you go through a cycle of breakdown and repair during hard training. If the breakdown becomes too much for the body to repair you may become injured or ill. This section will try and help you avoid some of the common traps in this regard.
There are two major injury classes, Acute injuries and Chronic "Overuse" injuries. Acute injuries occur suddenly and are the result of a rapid increase in stress on a particular bodily system. These are more common in sports where rapid changes in direction occur, for example tennis, baseball, football etc and include things like sprains, broken bones-ligaments-tendons, bruises etc. Something happens where a part of the body (like a muscle) is put under a great deal of stress for a short period of time resulting in a break, sprain or tear.
Chronic or Overuse injuries on the other hand are caused by a gradual breakdown in the bodily system you are using. Training breaks it down a little and there is not enough time for repair. The next time you train it breaks down some more. Eventually it gets sore then it fails. This can occur in almost all of the same areas as Acute injuries. One of the major causes is imbalances between the two sides off the body. This may put the left or right side under more stress than the other. The weaker side needs more rest but doesn't get it so eventually it protests then gives way.
A combination of the two is sometimes common, especially when overuse weakens an area that is suddenly put under acute stress. Training involves plenty of stress so we should constantly be on the look-out for messages from our body.
As with any injury or illness lasting more than 2 weeks, please consult with a Physician or Health Professional. The Injuries and Advice in this section are for general educational purposes and are not intended to replace medical advice.
Most common injury from running primarily caused by muscle imbalance.
Treatment: RICE (Rest, Ice, Compress, Elevate) 15 minutes after running.
Prevention: Strengthen quadriceps (muscles in front of upper leg), flexibility of hip stabilizers, hamstrings, calf muscles, orthotic devices (arch supports) may be helpful.
The immune system is built up by exercise but strenuous exercise (overtraining) can make you more susceptible to colds and flu.
Treatment: Flu-(you won't want to run) bed and doctor, cold: don't run or take it easy, usually 4-5 days to begin feeling better.
Prevention: Wash hand regularly, vitamin C, sleep, rest, and the obvious (stay away from sick people).
The Achilles tendon is on the back of the lower leg (above heal), usually the result of too much training without proper conditioning.
Treatment: RICE (15 minutes), do not stretch until there is no pain, then begin gentle stretching, avoid hills, speed work and possibly all running if too painful.
Prevention: Proper conditioning, moderate increase in running volume, appropriate footwear.
Tenderness/pain on the front of the lower leg. I believe that it is the result of muscular tightness/weakness of the hip region. (Too long to explain but if you call/see me I'll be happy to).
Treatment: RICE (15 minutes), stretching of the calf, hip & quadriceps. Reduce running volume.
Prevention: Strengthen muscles around the hip region (there I go again), orthotics, avoid banked surfaces, appropriate footwear.
Localized pain usually in the Shin or Foot (Upper Leg/Lower Back is Rare but possible). Most always caused by excessive stress and inadequate nutrition (more common in females).
Treatment/Diagnosed by doctor - rest, no running for at least 6-8 week.
Prevention: Proper volume based on fitness and running background, rest & sound nutritional strategy for demands of running.
(What to Avoid)
Good News. The most common causes of injury are things we can control. Some of the more common causes are:
Not varying your training surface (asphalt harder than grass).
Running too fast too soon without proper conditioning & warm-up.
Excessive running on hills (especially downhill).
Not replacing your running shoes (change after 300-500miles).
Failure to include enough rest in your training. (Stress + Rest = Strength)
Sudden increase in running mileage.
Lack of sleep.
Poor nutrition.
Not yet properly healed injuries.
Poor muscle strength or muscle imbalance.
Insufficient recovery.
Weather (extreme heat or cold).
Excessive weight.
General stress.
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