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Hey there Reader

Did you know that 80% of recreational runners will experience at least one injury during their running career? That’s 8 out of 10 runners! But why does this happen, and more importantly, how can you avoid being part of that statistic?

I’m Dr. Abby Siler, a physical therapist, runner, and pelvic floor specialist, and I’m here to help you run injury-free with minimal effort. In this week’s newsletter, we’re diving into the biggest cause of running injuries and how you can prevent them.

The Biggest Cause of Running Injuries

Most running injuries result from doing too much, too soon, with too little recovery. I like to call it the "drunken principle." Imagine drinking too much too fast with poor recovery—you end up with a hangover. The same goes for running. Overloading your body without proper rest leads to injury.

While it's easy to blame your shoes or lack of stretching, the primary issue is often overtraining. Running is a repetitive sport that places significant stress on your body. If you push too hard too fast, without adequate recovery, your body doesn’t have time to adapt. This leads to overuse injuries, which are common among runners.

Breaking Down the Problem:

• Too Much: Running too many miles, too often, or at too high an intensity.
• Too Soon: Increasing your running frequency or intensity too quickly.
• Too Little Recovery: Not giving your body enough rest, sleep, or recovery weeks.

Your body has an amazing ability to adapt, but only if you balance stress with recovery. Appropriate stress plus appropriate recovery equals adaptation—this is the formula for becoming a stronger, more resilient runner.

Understanding the Two Types of Stress

When it comes to running, there are two main types of stress:

1. Musculoskeletal Stress: The stress on your bones, muscles, and tendons.
2. Cardiorespiratory Stress: The stress on your lungs, blood vessels, and your body’s ability to deliver oxygen.

Often, your cardiorespiratory system adapts faster than your musculoskeletal system. This can be tricky because you might feel ready to push harder from a cardio standpoint, but your musculoskeletal system may not be ready to handle the increased load. This imbalance is a common cause of injury.

Avoiding the Vicious Cycle

Here’s what typically happens: You start running, feel good, and ramp up your training. But then pain, soreness, or injury occurs because your body isn’t ready for the increased load. You take time off to recover, start running again, feel good, and the cycle repeats.

To break this cycle, it’s crucial to balance your training with adequate recovery. Both components—appropriate stress and appropriate recovery—are essential to prevent injuries and help you become a better runner.

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10 Week Return to Run Whether you are a beginner, returning after a break, or returning after an injury this is the program for you. Over the... Read more Get it now!

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I hope you had a great time and found something useful! I'm here to help!

Keep Running!

Doc Abby

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​The Runner Doc​

Helping you stay injury free and on the road (or trail) running!

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