Constant running injuries

It could be from many different things. Have you been to a specialty shoe store and got properly fitted for shoes? If so, too many miles too fast (intensity increase), or just running to hard and fast. People that I have helped in the past were running waaayyyyy to fast for their fitness levels, then getting hurt and starting all over again. I had IT band issues several years ago, and core training fixed that almost immediately.

What does your running schedule look like? My initial reaction is also to say that you are not allowing enough time for adequate recovery, but without knowing your schedule and history, it's hard to say. Also, as @StealthHealth pointed out, your diet can play a huge role in recovery as well.

I had a recurring knee injury. I would think I gave it time to heal and would run, then it would flare up, over and over. I finally just took like 9 months off running. That was right before I turned 30 also, lol. Now at 31 I'm back at it and doing great and loving it again! I'm just careful not to push myself too hard and really listen to my body and not run more than 2 days in a row, if that. Never have had any back issues though.

Will_Run_for_Food wrote: »

I have had my gait/stride measured by a PT and was recommended a certain type of shoe

When they watched you run, what things did they notice wrong with your form?

In my opinion, you shouldn't be going from one injury to another. Having that happen is an indication of one or more causes that you are likely engaged in, whether you realize it or not...

1) Wrong shoes - Can happen even if you have been properly fitted. Even wearing the same brand shoe can have a different drop which can cause problems, if one is not used to the difference.

2) Trying to do too much too soon - A lot of times, those new to running have the tendency to try and run too often and or try to run too fast or too far for their fitness level, even though they feel good. One should not increase running mileage more than 10% a week (at the most) and the long distance run should not (as a general rule) compromise more than 35% of one's weekly mileage. Trying to do too much often occurs if one is trying to cross-train or do some kind of other exercise on non-running days, without the body being able to handle the new stress.

3) Bad running form can lead to overuse injuries.

4) Lack of proper rest and nutrition can lead one to exercise injury

5) Weak core running muscles - gluten, quads, hamstrings, abdominal muscles, hip flexors

6) Stretching before a run can ( and often does) lead to injury. It is better to start your run at a very slow jog and slowly increase your speed over the next several miles, than it is to engage your cold muscles in stretching (in my opinion).

Will_Run_for_Food wrote: »

DennyHodge wrote: »

It could be from many different things. Have you been to a specialty shoe store and got properly fitted for shoes? If so, too many miles too fast (intensity increase), or just running to hard and fast. People that I have helped in the past were running waaayyyyy to fast for their fitness levels, then getting hurt and starting all over again. I had IT band issues several years ago, and core training fixed that almost immediately.

I have had my gait/stride measured by a PT and was recommended a certain type of shoe, so I think I have that covered. And I thought I did enough core/glute training...but maybe I need to do more...? I don't think it's a matter of too much too soon since I have been running for six years, and I don't think it's too fast because the injuries come at all paces I run at.

Lifting heavy is good, not bad. You want to strengthen your running muscles and core muscles and lifting light weights isn't going to help you with that.

When was the last time you were fitted for shoes and had the model you are wearing recommended? Keep in mind that shoe manufacturers tweak shoe models every year. Sometimes they even change things like the heel drop and that can cause issues if you don't know it and don't compensate for it. It might be worth it to go through the process again or at least check on recommended models today.

You may have been running for 6 years but if you keep having to slow down or stop for injury then you need to step back your running when you are recovered. You can't take a couple of months off and then pick up right where you were again. That would be the very definition of "too much too soon."

You mentioned that you're only running every other day. What are you doing on the days between? If it's something else that's high impact you aren't giving your body the recovery time it needs. I've talked to more than one person who was doing something like the 30 Day Shred on the days between C25K and couldn't understand why they had shin splints and other problems. Make sure that between running days you're only doing low impact activities. Strength training is highly recommended. You could also walk, swim, bike, do yoga, etc.

Stick to running very slowly (conversational pace) for awhile. You want to be able to run injury and pain free so focus on just being able to run, not run fast. Conversational pace running makes recovery easier. Slowly increase distance over time. As others have mentioned, follow the 10% rule for increasing distance week over week.

feet are important but too much emphasis is put on it. Do some research on hips, "if your hips are right, the rest will follow"

Just curious, are you in a deficit, maintaining, or gaining? I ask because if you are in a deficit the injuries could be from repeated muscle stress coupled with slight muscle loss along with fat loss. Although you aren't running every day, so unless you're going at some form of exercise 7 days a week I don't see it being an issue. Running though is simply hard on the body and joints. I have spinal stenosis, several old and recent bulging discs, and spinal degeneration (runs in the family) along with bad knees (from being over weight so many years most likely). I also have permanent nerve damage in my lower spine (from a severe burst disc years ago), it causes the muscles in my left leg and hip area to not function correctly even though it was repaired. Over the years other muscles have taken up the slack and developed stronger but it makes my muscles not work the same on both sides of my body. For me, over time it causes injuries unless I switch periodically to something else (like an elliptical). You mentioned back injuries that why I mentioned it. Every notice one side of your body being stronger than the other? I also can not currently run a 5k, I can jog part of it, but have to walk intermittently. I'm getting better but it's been a while since an injury has slowed me down so I'm likely due.

Hope you figure it out, I love walking/jogging as well, and it sucks when injuries slow you down. I wonder some days if I could find a dirt track or cross country trail that would be better to run/walk on instead of concrete/pavement/roads. I've also tried six different pairs of shoes in the last year, doesn't seem to matter a whole lot.

most of the time this is caused by doing too much too fast, and in particular too fast a pace too fast.

Heart and lungs can improve rather quickly, and even muscles develop fairly quickly, but bones, joints, tendons, etc. take much longer to develop.

So you think your ready to go faster and harder because your heart and your breathing feels good, and your muscles feel strong, but your bones, joints, and tendons, etc. aren't quite there yet.

This usually results in injuries.

My advice would be to get many many miles at a very slow pace, and gradually work your way up over months and even a year. Also develop a good running style like a mid foot strike. In addition get a real good pair of running shoes with good cushioning if you run on hard surfaces. Also remember that the cushioning material on most running shoes wears out between 300 to 500 miles, so keep track of how many miles you are putting on them so you know when to replace them.

I think a lot of people who train for marathons jog at a slow pace for much further than the actual marathon, and pick up the pace only in the last few miles or so. By the time they are ready for the marathon, its a piece of cake distance wise.