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Running and Running related Injuries

Part 1 of Our Series

Running: Popularity and Benefits

Running is one of the most popular sports worldwide, and the number of runners is steadily increasing. In Germany, over 5 million people ran regularly and 17 million ran occasionally in 2017

Participant numbers in major marathons like those in New York, Boston, and Berlin continue to rise. From 2016 to 2019, the Berlin Marathon saw an increase of 18.2 percent.

Running events have now become well-established. The “Parkrun,” founded in the UK in 2004, has activated millions of people across 22 countries. Initiatives like the NHS’s “Life after Couch to 5k” aim to motivate the population to engage in more physical activity to promote the positive health and economic effects of running.

Health Benefits of Running

Running has numerous health benefits. A 2019 meta-analysis of 14 studies involving 232,149 participants showed that regular running reduces the risk of cardiovascular diseases by 30 percent and the mortality rate from cancer by 23 percent. Running not only promotes physical health but also psychosocial well-being and social interactions.

Running Injuries: Types and Causes

Despite its many benefits, running injuries are common and can have serious consequences. Depending on the definition, injury rates range from 10.9 to 79 percent. Common injuries include:

Iliotibial Band Syndrome (ITBS): Known as “runner’s knee,” it causes pain on the outside of the knee and is often triggered by overuse and improper running technique.
Patellofemoral Pain Syndrome: Pain around the kneecap, often caused by overload or biomechanical issues.
Tibial Stress Syndromes: Pain along the shinbone, known as shin splints, often due to overtraining or inadequate footwear.
Achilles Tendon Issues: Pain and inflammation in the Achilles tendon, often caused by suddenly increased training intensity or lack of flexibility.
Plantar Fasciitis: Heel pain caused by inflammation of the plantar fascia, often due to overuse or incorrect footwear.
Stress Fractures: Microfractures in bones, often in the tibia or metatarsal bones, caused by excessive strain and insufficient recovery. An energy deficit and inadequate nutrition can increase the risk of stress fractures, as the body does not receive enough nutrients to support bone health.

Prevention of Running related Injuries

Preventing running injuries requires a holistic understanding of risk factors and the implementation of appropriate measures. Here are some strategies for prevention:

Training Planning: A well-thought-out training plan should include gradual increases in intensity and volume to prevent overloading.
Proper Technique: Correct running technique reduces the stress on joints and muscles. Running analyses can help identify individual weaknesses and correct them.
Suitable Footwear: Choosing the right running shoes that fit the individual’s foot shape and running style is crucial. Regular replacement of worn shoes is also important.
Warming Up and Stretching: A thorough warm-up before running and adequate stretching of the stressed muscle groups afterward is necessary.
Strength Training: Regular strength training to strengthen the muscles, particularly the core muscles, can prevent injuries.
Recovery Phases: Adequate recovery times between training sessions are crucial to allow the body time to regenerate.
Balanced Nutrition: A balanced diet providing sufficient calories and nutrients is important for bone health and to avoid energy deficits that can increase the risk of injuries.

Treatment of Running related Injuries

If injuries occur despite preventive measures, early and appropriate treatment is important to prevent long-term damage. Here are some approaches to treatment:

Rest and Moderation: For acute injuries, an immediate reduction or pause in training is necessary to support the healing process.
Medical and Physiotherapeutic Consultation: For persistent or severe injuries, a medical diagnosis should be made and a physiotherapeutic consultation sought to create an accurate functional analysis and develop a tailored treatment plan.
Gradual Return to Training: Training should be resumed slowly and under professional guidance after an injury to avoid re-injury.

Conclusion

Running remains one of the most effective ways to stay fit and improve overall health. However, it is important to listen to the body, take appropriate preventive measures, and seek professional help in a timely manner if needed. National and international health authorities support initiatives that motivate the population to increase physical activity, thus creating both health and economic benefits.