If you’ve ever asked yourself, Why do I keep getting injured running?

here are possible reasonsand how to avoid it.

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Weve all been there.

Youre training for a new race and everything is going well.

The miles are getting ticked off and you are running more than ever.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

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And then suddenly it happens: You get an injury.

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You rest and start to feel better, so you try running again.

But then a few weeks down the line, you are injured again.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

You try supplements, massages, oils, and nothing seems to work.

Youre not alone.A study inSports Medicinefound that almost 85 percent of novice runners experience injuries.

Thats a lot of injuries!

woman sweating in the gym

Why does this happen?

And, maybe more to the point, is there any way to avoid it?

Whats far more common: chronic injuries that creep up over time.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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The second most common injury was medial tibial stress syndrome, orshin splints.

What makes running injuries so prevalent?

Because even if youre mixing it up, you might not be giving your body enough recovery.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Another major cause of injuries is a lack of strength training and conditioning, particularly on the lower limbs.

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That can leave certain muscles weak, and others overworked, causing imbalances that throw things out of whack.

Healthy female training in the gym, performing a hip thrust.

So…how can I avoid injury?

Volume and intensity should be gradually increased, and allow time for recovery between runs.

It can be a good general guideline to follow, but it isnt based on scientific research.

Instead, it can be more effective to listen to your body and respond accordingly.

You dont want to overdo it because this could actually lead to injuries itself.

Focus on running-specific exercises like squats, bridges, and calf raises.

These are all great alternative cardio work and will work other muscles to complement your running.

Just dont obsess about your shoes.

Runners put too much emphasis on footwear, says Liddle.

There is no strong evidence when it comes to the impact of footwear on reducing injury risk.

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