are runner injuries due to high mileage

According to the survey of core runners in China, 80% of runners are troubled by injuries to varying degrees, which is indeed an embarrassing and worrying number. Among the many factors that cause running injuries, the most controversial factor is running volume.

It is generally believed that the larger the running volume, the more injuries occur, but those top runners with large running volumes seem to rarely suffer from injuries. On the contrary, runners with a monthly running volume of around 100 kilometers, which is considered moderate, experience more injuries.

Today, the editor will explain to everyone to what extent running injuries are caused by running volume.

Many running injuries are cumulative injuries

Running is a cyclical exercise. Cyclical exercise refers to a certain action being repeated continuously. Running, swimming, and cycling are all cyclical exercises, while ball sports with varied movements are non-cyclical exercises.

Running can be understood as alternating arm swings and leg movements, with continuous airborne and landing repetitions. This means that joints and areas that bear significant force, such as the knee joints, calves, and ankles, will experience cumulative load due to the continuous force.

When running, the body experiences a ground reaction force that is 2-3 times the body weight. For a person weighing 60 kilograms, calculating with a ground reaction force of 2 times, each step subjects the body to a force of 120 kilograms.Of course, this does not mean that the knee joints and ankles bear such a large force, but the cumulative load on specific joints from long-term, long-distance running should not be ignored.

When we exercise, the musculoskeletal system bears, transmits, and ultimately dissipates the exercise load. When the exercise load is appropriate, our body can not only bear it but also become stronger. However, when the exercise load reaches the body's limit, it may cause injuries, discomfort, pain, swelling, and other inflammatory reactions.

A single excessive run is very likely to cause injuries

It is easier to understand that cumulative running volume causes injuries. If the running volume increases too quickly over a period, or if there is a lack of rest and recovery from daily running, it is easy to experience pain here and there.

What is a single excessive run? The marathon is the most typical example. Some runners participate in half or full marathons without adequate preparation. For instance, if they usually run only five or six kilometers and then attempt a half marathon, or if they usually run only ten kilometers and then attempt a full marathon, the marathon running volume significantly exceeds what the body can normally bear. After the marathon, they may experience knee pain or other pains.

Moreover, such pain may not be effectively relieved for a long time. This is what is meant by a single excessive run. This is why we oppose running a marathon without preparation.

Why are marathon runners less prone to injuries?

If more running volume means more injuries, then marathon runners would be the most injured group in the world. Because their monthly running volume often reaches several hundred kilometers. Although they also experience injuries, the injury rate is not as high as that of the general public. Similarly, top amateur runners with large running volumes do not seem to experience many injuries. How can this be explained?

Mainly because they have a lower body fat percentage and lighter body weight, so their physical burden is lighter. Secondly, they have graceful and efficient running postures, which means good running techniques that can reduce the impact load on the body. Moreover, they have good running-specific strength, which can maximize the sharing and mitigation of the load on the joints.

In fact, their bodies have adapted to high running volumes. For the general public, sometimes body fat content is still relatively high, running techniques need improvement, and muscle strength is relatively poor. If you blindly pursue running volume, who will get injured if not you? Therefore, do what you can, run as far as your running ability allows, and it is more important to run within your limits.

Summary

Injuries are a multifactorial issue, and running volume is just one of them. But runners should note that they must gradually increase their running volume, and the set running volume goals should match their abilities. Try to avoid single excessive runs and rapid increases in running volume, as this can effectively prevent the occurrence of running injuries.