With long-course marathons coming up, the summer season is the perfect time to start training for the fall events.

Whether you’re an experienced runner, a novice, or somewhere in between, it’s important to take injury prevention into account during your training sessions. This blog post will provide you with some helpful information for your future training agenda regardless of your level of expertise.

Injury Statistics

Depending on how one defines injury, the injury incidence among runners varies between 11-85 percent.

Although there are several contributing risk factors, improper training techniques make up for a whopping 60-70 percent of all running injuries. Common training mistakes include:

  • Running excessive distances
  • A sudden change of training routines
  • Fueling up with sugary sports drinks
  • Training with a partner who isn’t in your pace

Dr. John Orchard proposed the hypothetical relationships between training, injury, fitness, and performance, known as the Training-Injury Prevention Paradox model. This model explains how athletes subject to higher training loads, or more intensity, experience a fewer number of injuries than the athletes that train at less volume and intensity or a reduced load.

Reducing Risks

Physically intensive training is associated with better fitness development, endurance and performance for marathon runners, so higher loads naturally increase the prevention of running injury.

Learn more: Running injury prevention tips for taking care of your body.

Runners may benefit from implementing speedwork into their training program to challenge the body for improved performance. Using movement to improve speed and efficiency reduces your total impact time.  In fact, many researchers have suggested a maximal weekly volume increase of no more than 10 percent per week to reduce the risk of injury.

Keep in mind there is a balance that exists between training, detraining, and overtraining. It is advised to speak with your local physical therapist to assess your body for any potential weaknesses or biomechanical issues that may be underlying before embarking on a well-established training program.