Common Injuries for Beginner Runners
Just about everyone who talks about running has been met with at least a few of these types of responses: “Running is so hard on your body!” “Enjoy running while you can before your knees give out.” “The only thing you’re really running toward is one injury after another.” And yes, I won’t lie, running injuries are pretty common. In fact, according to Yale Medicine, every year as many as 50% of regular runners get injured. Granted, that’s an incredibly broad statement that could include everything from a blister to a stress fracture, so take it for the generalization that it is.
The case remains, though, that many runners face injuries from time to time, especially in their early days. Most of these are very minor and easily treatable, but you still want to do what you can to prevent them. To get the scoop on running injuries for beginner runners, I sat down with Dr. Dan Shuman, a board-certified chiropractor and board-certified chiropractic sports practitioner who treats countless patients for running injuries at his Atlanta practice, FX Chiropractic & Performance.
What Are the Most Common Injuries in Beginner Runners?
It should come as no surprise that new runners most often have injuries in their lower body, but Dr. Shuman says that beginner runners’ injuries typically come from one category: repetitive use injuries, also known as the Cumulative Injury Cycle. Essentially, these come from your body trying to get used to a repetitive action or pressure that it’s not used to. “Your body is a very task-oriented object,” says Dr. Shuman. “It’s trying to do the thing that you’re telling it to do but it can only do that to its ability. So when you’re telling your body ‘go go go’ but your body’s saying ‘hold on a minute,’ that’s where we can run into some issues.” This can lead to inflammation in any of the tissues involved - muscles, tendons, ligaments, joints, etc.
As Dr. Shuman explains, repetitive injuries in new runners include “pretty much anything with an ‘-itis’ at the end - Achilles tendinitis, plantar fasciitis, bursitis which is an inflammation of a fluid-filled sac in your joints, those kinds of injuries.” The -itis suffix means “inflammation of,” so it’s inflammation in whatever tissue is in the name. Shin splints are part of this category too.
Are Running Injuries Inevitable in Beginner Runners, or Can They Be Prevented? Why are These Injuries So Common?
Don’t worry, newcomers - there’s hope! Repetitive use injuries are preventable. But why do they happen so often? As Dr. Shuman explains, “When people first get started, running feels good! It’s releasing endorphins, you like the way it feels, maybe you’re losing a little weight or enjoying the changes you see in your body, and you’re feeling more confident in your body’s abilities. So you feel good in that moment and you say, ‘Oh I want to go do more,’ and it’s easy to do too much too quickly.”
What Can New Runners Do to Prevent Running Injuries?
The top culprit in new running injuries is really simple: increasing your running too much too soon. So how do you know what your body can handle? As Dr. Shuman recommends, “There are a lot of tools online that can help you with a training plan that builds slowly enough for your body to get used to it. Most of these follow a 10%-15% rule where you only increase your training by that much each week. That’s just allowing your body time for those tendons, ligaments, joints, all those things, to be able to adapt.”
I know, it’s hard to have that kind of patience when you’re exploring a newfound passion for running, but there’s really no replacement for giving your body the time it needs. There are a few other precautions Dr. Shuman recommends along with this to prevent repetitive running injuries.
The first? “Make sure you have good footwear. I know that can be frustrating sometimes because running shoes are not inexpensive, but think of it as an essential tool for the job. Just as a carpenter needs the right tools to be able to do a job well, you need the tools of a runner.” If you’re not sure where to start, Dr. Shuman recommends going to a local running shop for their expertise. Many of these shops offer a running analysis to see what shoes might be best for you based on your feet and your gait. But, as he notes, “I don’t think that’s the end all be all.” To some degree, you’ll just need some trial and error to see what types of shoes work best for you.
Dr. Shuman’s final suggestion is cross-training. On the days you don’t run to give your body a break from the repetition, other exercises can strengthen the right muscle groups that will help your body adapt to running more smoothly. Dr. Shuman’s top recommendations include:
Some form of resistance training or strength training, especially targeting your hips but also other lower body muscle groups. As Dr. Shuman explains, “Your glutes should be the main driver of your running, like we see with horses and how their powerful glutes allow them to run so well. Your gluteus maximus should be pushing you forward while your gluteus minimus and gluteus medius keep you from swaying from side to side like a model’s runway walk. A lot of times in people who are new runners, these muscles aren’t very developed, and that puts more pressure on other areas of your lower body.”
Other forms of cardio to help you improve your cardiovascular performance when you run, like swimming.
Who is Most at Risk for Beginner Running Injuries?
Every new runner needs to build up their running wisely to lower their risk for repetitive injuries (and every established runner who’s taking their training to new heights). But I asked Dr. Shuman if there are any patterns he’s noticed, any types of new runners who are particularly prone to injuries, and there were a few groups that he does see often in his practice.
The first is people who have been sedentary. Whether you’ve never been much of an exerciser or you used to work out but haven’t for a long time, your body will typically need more time to adapt to the action of running.
The second group Dr. Shuman mentioned is older individuals. As he explained, as we get older, our body’s ability to heal from and adapt to physical stress gets lower, so your body may need more time to adjust.
Finally, Dr. Shuman noted that people with certain underlying health issues or lifestyle factors can be more prone to repetitive injuries - specifically factors that make it harder for your body to heal from stress. That includes people who smoke and people with conditions like type 2 diabetes that affect their metabolic pathways and the composition of their body in ways that make them slower to adapt.
Dr. Shuman explains that all of these are just generalities, though, and not a hard and fast rule. Plenty of people with repetitive running injuries are young, healthy, and active, and plenty of people who have the risk factors above don’t get these injuries.
Does Running Terrain Affect Your Risk for Running Injuries?
There are so many factors that can affect your risk for injuries, and every runner will tell you that it feels different on your body when you run on different terrains, like grass or dirt compared to concrete or pavement. I was curious whether the running terrain affects your risk for repetitive injuries so I did some research. While there isn’t much research on the topic, a 2023 study seems to say yes, it could have an impact (pun semi-intended). This study measured the impact forces when runners ran on grass compared to concrete, and it did find that your body takes on more force when you run on concrete. This could make you more prone to repetitive injuries, so the study suggested that runners train on different types of terrain but lean toward grass and other natural terrains.
A note from my personal experience, though: natural terrains can pose other injury risks. Grass can be slippery and it also makes it difficult to tell when there are holes, dips, and other irregularities in the ground, so it’s easy to fall or twist an ankle. When you’re on trails, it’s easy to trip on a root or other toe-catcher, and I’ve eaten my fair share of dirt this way with scrapes and bruises on the side. So keep this in mind and take precautions when you’re training on natural terrains.
Getting Started as a Beginner Runner and Lowering Your Injury Risk
Here’s the summary: yes, new runners are at risk for certain running injuries, namely repetitive injuries in the lower body like plantar fasciitis, bursitis, shin splints, tendonitis, etc. You might be more at risk if you haven’t been very active for a long time, are older, or have certain medical conditions or lifestyle factors. You can lower your risk by starting small and building your running regimen slowly, strength training, wearing proper footwear that’s suited to your needs, and potentially by running on natural terrain more often than concrete.
I know what it’s like to get swept up in the excitement of discovering you love running and seeing what your body can do, and by all means, explore that new passion! Just keep Dr. Shuman’s advice in mind as you grow in your running journey.
About the Expert
Dr. Dan Shuman
Dan Shuman, DC, CCSP, is a board-certified chiropractor licensed in Georgia and a board-certified chiropractic sports practitioner who treats a wide range of musculoskeletal needs and helps athletes of all levels to prevent and recover from sports injuries and improve their athletic performance. Dr. Shuman completed his undergraduate degree at LaGrange College, graduating Summa Cum Laude, and earned his Chiropractic degree from Life University, graduating Magna Cum Laude. He has post-doctoral certifications in Active Release Technique, functional movement assessment, Flexion-Distraction adjusting, the McKenzie Method, and many other advanced techniques. He is the owner of FX Chiropractic & Performance in Atlanta, GA.