During his time as a long-distance runner, Thomas Datwyler has developed several strategies for minimizing and recovering from injuries. To start, athletes need to understand the potential injuries they can experience while running. A National Library of Medicine study found that between 70 and 80 percent of running injuries are from overuse, mainly affecting the knee, shank, ankle, or foot.
An overuse injury, as the name suggests, results from microtraumas caused by repetitive movements and concentrated stress on the same parts of the body. Microtraumas can cause pain and discomfort virtually anywhere, including the bones, muscles, tendons, and ligaments. Sometimes referred to as wear-and-tear injuries, common examples include minor muscle-fiber tears, stressed tendons, and bone bruises.
For athletes, overuse injuries often come as the result of overtraining. Runners can mitigate their risk of suffering such an injury by developing proper form and establishing a running routine that does not overly tax the body. Athletes should strive to improve their performance but avoid pushing their bodies beyond their physical limits. The Mayo Clinic Health System recommends that runners do not increase their weekly training mileage by more than 10 percent at a time. Runners should warm up over the first three to five minutes of their workout, then gradually increase their intensity until reaching their ideal pace. Other strategies for minimizing overuse injuries range from investing in superior footwear to running on more forgiving surfaces. Similarly, runners should avoid increasing distance and pace at the same time.
Specific overuse injuries include runner’s knee or general knee pain, plantarfasciitis, Achilles tendonitis and tendinosis, and strains of the hamstring, also known as tendinopathy. Treatments can vary depending on the location and severity, but fortunately, most overuse injuries resolve on their own. In addition to avoiding the activities that caused the injury, athletes can expedite the healing process by following the RICE method: resting the injured body part, applying ice and compression, and keeping the area elevated. In extreme cases, runners may require medical intervention, including surgery.
The RICE strategy can help the body recover normally, even in the absence of an overuse injury. Athletes can also help their bodies recover after long runs using over-the-counter pain relievers, topical pain-relief creams, and massage therapy. Runners should also research the benefits of cross-training, which involves participating in a unique variety of exercises, such as strength training or yoga in addition to running. Experts strongly suggest that runners who can complete miles in less than 10 minutes invest in strength training to minimize injury risk.
Overuse injuries are not the only ailments that impact runners. Runners who do not practice proper form, for example, can suffer from back pain. Individuals who fail to address this issue may subconsciously change their running behavior to compensate for the pain, which can weaken other parts of the body and increase the risk of further injury.
Thomas Datwyler has effectively implemented these risk-avoidance and recovery techniques during his time as a member of Outpace Coaching, a triathlon club, and the Collegeville Track Club, which involves racing against other teams 10 times per year. As a long-distance runner, he has qualified for and completed the Boston Marathon three times, in addition to running in major marathons in New York, Chicago, Berlin, London, and Tokyo.
