A recent study published in JOSPT followed 874 novice runners who were provided a global positioning watch for a 1 year period. The researchers recorded the number of runners who reported injury and analyzed the changes that occurred in their running program in the 2 weeks prior to injury. A total of 202 runners reported injury related to running. Injuries related to an increased rate of distance were patelofemoral pain syndrome (runners knee), iliotibial band syndrome, medial tibial stress syndrome (shin splints), gluteus medius tendonitis, hip tronchanteric bursitis, and patellar tendonitis (jumpers knee). The runners who increased their weekly mileage more than 30% had a higher rate of injury than those who increased their weekly mileage by 10% (10% is a commonly recommended progression rule). The researchers concluded that a sudden increase in running distance by more than 30% over a 2 week period may put runners at risk for developing running related injuries.
As a side note the researchers found that those runners who increased their pace of running were more susceptible to Achilles tendinopathy, gastoc/soleus strains, plantar fascitis, tibial stress fracture, hamstring injuries, and iliopsioas injuries.
If you are recovering from a running related injury or are starting a new running program and you live in the Oklahoma City, OK area, Stover PT can help resolve your problem and give you a sensible training program to minimize your risk of injury or recurrent injury.
Nielsen, R. O., Parner, E. T., Nohr, E. A., Sorensen, H., Lind, M., & Rasmussen, S. (2014). Excessive progression in weekly running distance and risk-related injuries: An association which varies according to type of injury. JOSPT , 44 (10), 739748.