As a long-distance runner, you crave the next mile, but without proper preparation, it can be your last mile for a while.
Our podiatrists at Dan Preece, DPM, and Darren Groberg, DPM, experts at Utah Musculoskeletal Specialists, often treat runners recovering from overuse injuries caused by increasing their mileage too quickly.
This guide explains the common injuries linked to running longer distances and outlines five expert strategies for staying on track this spring. Whether you're training for a marathon or simply aiming to improve your endurance, these tips can help you avoid unnecessary pain while pushing your limits.
Increasing your mileage is important for building endurance, but it also comes with certain risks. Here are the most frequent injuries runners face when pushing themselves too far, too soon:
This pesky condition occurs when the ligament on the bottom of your foot becomes inflamed. You feel a stabbing pain in your heel, especially after long or intense runs.
Overusing the muscles around your shin bones can cause intense pain, especially on the inner part of the lower leg. It’s common among runners who suddenly increase their distance or intensity.
Pain on the outer side of your knee could be due to the IT band — a ligament stretching from your hip to your shin — rubbing against the bone. You’re susceptible to this injury if your body is out of alignment when you run.
Your Achilles tendon connects your calf muscles to your heel. Overloading this tendon during excessive mileage increases can lead to inflammation and discomfort.
Sudden spikes in mileage can lead to tiny cracks in your bones, especially in your tibia or feet. Stress fractures are painful and take weeks of recovery to heal, making prevention absolutely essential.
The good news? Most of these injuries are preventable with the right strategies.
Building miles thoughtfully and adopting injury prevention techniques can save you weeks (or even months) of recovery time. Here are five of our expert-endorsed strategies to keep you running strong:
One of the most common mistakes runners make is adding too much mileage too fast. We recommend the 10% rule: Don’t increase mileage by more than 10% per week. This pace allows your muscles, bones, and ligaments to adapt gradually to new demands without overburdening them.
If you’re brand new to running, start with interval training. Alternating between running and walking helps you build mileage sustainably and painlessly.
Wearing poorly fitted or worn-out shoes is one of the leading causes of running injuries. Visit a specialty running store to get fitted for a pair that matches your gait, arch type, and running style. Make sure to replace your running shoes every 300 to 500 miles to avoid traction loss and inadequate support.
If you’re unsure about your shoe fit, our podiatry experts at Utah Musculoskeletal Specialists can help.
Pay attention to what your body is telling you. Discomfort is normal when pushing your limits, but pain is not. Minor aches should subside after rest — if they don’t, it might be time to pull back on mileage or see our specialists.
Training plans are useful, but they’re not one-size-fits-all. Modify your schedule when necessary to avoid overtraining. Rest is a crucial part of the process that allows your body to recover and come back stronger.
Running isn’t the only way to become a better runner. Muscle imbalances or tightness also contribute to injuries, so incorporating activities like strength training, yoga, or swimming into your schedule can make a big difference.
Here are a few key exercises to fortify your body against injury:
Dynamic stretches before runs and static stretches afterward are also non-negotiable components of a healthy running routine.
Running without warming up is like revving a car engine without letting it idle first. Start with 5-10 minutes of light jogging or dynamic movements, like leg swings, to prepare your muscles for the activity ahead.
Similarly, cooling down after your run helps gradually bring your heart rate back to normal and minimizes stiffness. Stretch deeply to release muscle tension and improve your flexibility over time.
If you still experience discomfort or want personalized advice, call the team at Utah Musculoskeletal Specialists, or request an appointment online.
