top of page

The #1 reason Runners Get Hurt

Runners miss time due to injury for many reasons, but this is the most common…

Training errors.

What is that?

“Training Errors” just equate to poor planning, pure and simple.

Too much, Too soon, for what your tissues can handle.

The breakdown is small at first, maybe just some aches.

Then you hobble out of bed, but still put on the running shoes.

…Then comes the race or track workout you “push through”...

…Then come the boot or crutches. OUCH!

…Then a lot of time in the pool or on the bike, or worse yet…on the couch.


A lot of success in running comes from having a good plan, then following through with it.

That's it.

But it's not that easy.

It requires doing simple things on a DAILY basis to keep your body's joints and tissues in good working order.

It requires doing the not-so-pleasant parts of stretching for longer than you want to, or rolling out the parts that feel very tender or painful.

It may take some extra help from your physical therapist or massage therapist to get things were your running is better.

The things is though: you need to SCHEDULE IT!

Put it in your planner: (you have a planner, right? You could just use your phone)

  • When are you running today?

  • Are you leaving enough time for proper warm up, cool down and stretching?

  • Do you have a checklist to make sure you do:

    • Foam rolling or other soft tissue work

    • Stretches while watching TV

    • Core work every day!

  • How is your week structured?

    • You have enough recovery time after a harder run?

    • What does a "recovery day look like to you"? (It shouldn't be complete rest, but active)

    • How much "wiggle room" do you give yourself if extra sore? Do you do the workout anyway because it's on your schedule?

    • Do you gradually increase (<10%) your mileage or intensity each week?

    • Do you give yourself a "step down" week if you've been increasing 3-4 weeks in a row?

Are you sleeping like a runner needs to?

  • At least 8 hours, perhaps more based on training load and time of year. LeBron James is reported to sleep over 12 hours some nights!

  • Circadian Rhythm--in tune with the sun. There are now orange nighttime glasses that look weird but save your brain and body, the vital melatonin it needs to fall asleep.

  • Nap/Siesta/Quiet time during the day really help

Are you planning your meals or just going on the fly? Are you putting good things in your body?

  • Garbage in, Garbage out: Not a furnace that can burn anything!

  • Set it up for the week. Do this on the same day every week, then go to the grocery store. Our family does this on Sunday. That way we’re ready for the week.

If you fail to plan, you plan to fail.

You have so much control over this, but you have to take control of your mind and notice those habits you need to change.

It's subtle at first, maybe just a little stretching while watching tv.

With momentum , it then becomes a little more stretching throughout the day, and now you don't feel nearly as stiff.

Then, before you know it, you're feeling the benefits and you WANT to do your warm up, stretching and core routine every day.

Since you do it every day (like brushing your teeth), it's just a thing you do each day--not an act of willpower.

Make your habits work FOR you, and you can then enjoy the benefits that a healthy running lifestyle can bring.

Expect the Best!


Trent Corey PT, DPT

Xtra Mile Physical Therapy



bottom of page