by Eliza Sterling

We are all engineered differently and the sport of running has different impacts on everyone. Some of us can handle miles on end effortlessly, while unfortunately, others are prone to sustaining slight setbacks or injuries. Why is this so? What really causes these injuries? We seek the professional insights of a proficient physiotherapist, on why some individuals seem more prone to injuries than others.

The Behind-the-Scenes of Running Injuries

The potential reasons behind running-related injuries are multifold, but certain issues tend to pepper the surface more often than others. Over-training is one such key culprit. Many enthusiastic runners, especially beginners, unknowingly push their limits excessively, opening doors to injuries. If you are relatively green in this sport, it is wiser to be moderate in your training frequency – start with non-consecutive days of running to give your joints ample rest, instead of jumping into intensive five-day-a-week plans.

Are We All Physically Equipped for Running?

The verdict holds a degree of truth – not everyone might be optimally ‘designed’ for running, especially when we consider our body types. Longer distance runners usually show a more slender frame and lighter muscle mass, while their shorter distance counterparts may project a more muscular physique. This comes down to three primary body types that most humans fall under: ectomorphs (slim), mesomorphs (toned), and endomorphs (larger). Ectomorphs with less weight usually fare better in long-distance runs given less strain on their joints and efficient movement, whereas mesomorphs perform better in shorter hauls. As for the larger endomorphs, they frequently experience quick injuries due to heavier weight bearing on their joints. Thus, they could benefit more from activities like discus, hammer, and javelin that focus more on explosive upper body strength.

Other Dominant Causes Behind Running Injuries

Apart from these, other common causes behind running injuries include incorrect technique, improper footwear, pre-existing health conditions, previous injuries, and lifestyle-related factors. Genetics also plays a vital role as it can determine the quality of your joint cartilage and some, quite simply, are blessed with more robust knees than others.

Navigating the Gender Gap in Running Pace

Are women inherently slower runners than men? Indeed, women bear more body fat and less muscle mass, which could impact running speed and endurance negatively. Women’s VO2 max is also typically lower, implying that they utilise oxygen less efficiently than men. Anatomically, women tend to have smaller chest walls, leading to smaller lungs and thus, lesser lung capacity. Similarly, a smaller heart size indicates a lukewarm blood pumping capacity. All these factors together, in general, lead to a speed divergence where men clock faster times averagely over the same distance. However, exceptions are myriad with numerous women runners surpassing their male counterparts.

Women, Running Injuries, and Q-angle

There is a predominant belief that women are more susceptible to injuries due to the Q-angle – a wider hip to knee ratio compared to men. Such a higher Q angle, often leading to conditions like trochanteric bursitis and runner’s knee, indeed seems to cause some issues.

Does Size Matter in Running?

For most part, less weight eases running and heavier individuals may find it more challenging, naturally gravitating towards other sports. Few over-weight runners land in injury clinics, primarily because the population of heavier individuals who run is quite minor.

Tips to Keep Injuries at Bay

To reduce chances of injuries, you should practice moderation in training, include low impact exercises like swimming in your regimen, wear suitable footwear, and ensure appropriate warm-ups before hitting the road running.

Getting into stride with wisdom and mindful practices not only makes your running journey long-lasting and injury-free but also satisfying and enjoyable. Your running goals are within your reach with the right approach and a positive mindset.

running injuries, running technique, running footwear, running health conditions, body types, gender gap in running, women runners, Q-angle, weight and running, training moderation, appropriate footwear, effective warm-ups