Running clubs are wonderful for so many reasons. Exercise isn’t always a fun pursuit, but if you can connect with friends and other like-minded individuals, going for a run or getting regular exercise feels less like a chore. There’s also the added accountability with running groups. The group expects to see you at meet-ups, and your presence likely makes it easier for others to follow through on their commitment to run club. When the exercise becomes more enjoyable, everyone wins.
However, runners are also susceptible to injuries, and the most common classification of injury in these running groups is the dreaded overuse injury. Below, we take a closer look at overuse injuries and how you can work to avoid them if you run on your own or as part of a running group.
Running Groups And Overuse Injury Prevention
The Phoenix area is home to some wonderful running clubs. There’s the PHX Run Club, the Valley Runners Run Club and the Scottsdale Run Club to name a few. These clubs can be a great way to commit to an exercise program and meet new people, but running clubs can also lead to overstress injuries if you’re not careful. Some ways running in a group can increase your risk of an overuse injury compared to running on your own include:
Running Too Frequently – Most groups are good about breaking up their runs throughout the week, but if you are a constant presence at these meetups, it’s possible you’re not giving your body enough time to recover after exercise.
Running Too Far – If these group runs are longer than you’re used to, you may be overstressing your feet and ankles to complete the run.
Running Too Fast – If you’re running faster than normal in order to keep up with the group, your form can suffer, amplifying the forces on your feet and ankles.
One-Size-Fits-All Training Plan – What works for one person may not work for another, and while most running clubs offer a few different runs, they may not be the distance or difficulty that you would pursue on your own. You can end up overdoing it if there are limited running options in the group.
Fortunately, you can mitigate these risks if you acknowledge them and take a few proactive steps on your own. For example, you can avoid increasing your risk of an overuse injury while partaking in run club by:
- Sticking with a pace that is comfortable to you.
- Gradually increasing your frequency at meetups so your body can acclimate to elevated levels of physical stress.
- Skipping meetups that are much longer than you’ve trained for.
- Listening to your body and taking time off as needed.
- Connecting with a specialist when new symptoms develop or dull aches worsen.
- Making sure you have a comfortable and supportive pair of running shoes.
If you’re thinking of joining one of the wonderful running groups here in Phoenix, or you want to start a running program on your own, be aware of the risk of overuse injuries and take some steps to lower your risk. If you want assistance developing a running program or working towards a larger goal like a half or full marathon, connect with Dr. Silverman and the team at OrthoArizona today at (602) 648-5444.