• Training errors, such as going too hard or too fast, are a major contributor to running injuries.
• Runner’s knee, an overload issue of the kneecap, is the most common running injury.
• Achilles tendonitis/tendinosis is the second most common running injury. It is an acute inflammatory condition, while tendinosis is a chronic degeneration of the tissue. Treatment for Achilles tendonitis involves rest, while tendinosis requires loading the tissue through exercises like heel raises.
• Strength training, particularly for the hips and quads, can help prevent running injuries.

Can you run through pain?

• Pain is a complex phenomenon influenced by various factors, including context and emotional components.
• Resting and addressing pain is crucial for injury recovery, even if it means temporarily stopping running.
• Ignoring pain can lead to compensation in running form or worsen the condition.
• It’s important to prioritize addressing pain over sticking to the exact training program to prevent further issues.
• Running with pain is generally acceptable if the pain is below a 3 out of 10 and does not linger afterwards or the next day.
• Adjustments to running form, mileage, and surface can be made to alleviate pain while continuing to run.
•  If the pain persists or worsens after a few weeks, it may be necessary to rest and modify training.
• Individual factors, race schedules, and the nature of the injury should be considered when deciding whether to run or rest.

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