According to a Monash University study, regular runners have a 37 to 56 percent chance of injury. The main causes are technique errors, biomechanics and muscle dysfunction, wrong shoes, and incorrect training surface. So, while running definitely can cause injury, addressing these mistakes and taking precautions can greatly minimise the chances of this.

The lower back, knees and ankles are main complaint areas. One reason for discomfort in theses areas is pounding, or hitting the ground harder than necessary. Pounding is usually the result of bad technique, which is easily rectified by running softer and lighter to allow the leg muscles to more efficiently absorb and redistribute the impact force travelling back up the body.

‘Shin splints' are aggravation to the posterior tibialis muscle near the shinbone. One cause may be weakness in the gluteus medius, the smaller butt muscles, allowing too much inward leg rotation at each step, which results in extra load on the tibialis and... shin splints.

Biomechanical problems require skilled treatment, but most are resolvable. Many shoe trends make suitable choice confusing. For example, shoes controlling pronation, or rolling in of the foot, have been popular in recent years. However, some pronation of the foot is essential to absorb landing impact, making these shoes bad for people who don't over-pronate. Again, qualified assessment (this is not necessarily the salesperson!) will help.

Sand running provides an example of surface creating problems. With poor technique, low fitness, and existing injuries, it is tough on the body. Sand is unstable, preventing the body moving as efficiently as it does on solid ground. The instability creates a ripple effect, stressing joints. Running on even, firmer sand with a flat foot landing can reduce wear and tear if this is a concern.

Concrete is 10 times harder than asphalt, making footpath jogging high impact. Grass absorbs contact better, but some studies indicate it can cause more stress than asphalt if it is uneven, making the leg work hard to stabilise itself. Overall, the best surface is moderately smooth and level, the worst surface is rock hard and irregular. Treadmills provide an excellent surface, but people do take spills on them not concentrating!

Health concerns such as obesity and heart disease may make running unsuitable. Consult a professional to ascertain your readiness and rectify any training errors. Instructors with running-related qualifications and experience can refine technique and even basic muscle imbalances. For in-depth assessment, physiotherapists or sports podiatrists are a must, and some even provide gait analysis services.

Many enthusiasts enjoy a lifetime of jogging with little or no problems. By side-stepping the common mistakes that lead to injury, running can be an invaluable and long term tool for achieving fitness goals.

ACSM #40