3 Studies on Running Injuries, Explained

[@DoctorsofRunning]

Enter the giveaway by commenting below what kind of research you'd like to hear about next! US Residents only, full details in the description. Good luck!

[@ridwaansallie]

Thanks so much

[@jeremymitchell3606]

A podcast about the research on concurrent training and the interference effect would be interesting.

[@HK-xs5ms]

Any actual research on the benefits of varying marathon training plans for runners based on experience and/or age

[@LyJoyRuns]

Great episode thank you! I’d like to see future topics on the best bang for your buck training runs. Tempo vs intervals vs long runs etc. From my 20 years of running the main contributor in me getting injured were increase in load and intensity. Please enter me in your sweepstakes! Excited for the new line of Saucony Endorphin line.

[@isaaczarecki888]

I'd like to hear about research regarding running and knee health i.e. when my family physician says "man you run a lot, that's going to wreck your knees," am I okay responding "you don't know what you are talking about," as a person who's run consistently for 20+ years with perfectly healthy knees

[@chadwzimm]

As a bigger runner, I’d be really interested to see some science on how much a runners mass affects the resiliency or compression of various midsole foams.

[@kurtbaumgartner8769]

As a bigger runner with knee pain, I appreciate you guys sharing science.

[@jackdoloszycki]

I think a main cause of my injury/niggles is doing too much too soon, not listening to my body, and reaching for my personal goals/times, rather than analyzing where my body is at in that moment. Love how you organized this video, pls do more!

[@jameswestmoreland9717]

I accidently do the same. Decided to spin bike cross train while very gradually increasing running milage. Not trying to cheat. Did not think about the bike being more "volume". And my daily runs changed to include one hill. One hill!! Some groin discomfort.

[@michaelcaricoo]

Same. It's a cycle

[@jackdoloszycki]

⁠​⁠@@jameswestmoreland9717I hate the bike and treadmill, but using them to take some fatigue off my legs has def helped! Crazy how volume over different intensities can effect your progress

[@vSaPinto]

Strong yes to this kind of episodes

[@Hendrixski]

This was EXCELLENT!!! There's a channel that covers nutritional studies called physionic. He shows graphs from the studies and goes into depth about the statistical concepts used etc. I love that channel for understanding what does work in nutrition and what is just wellness influencers blowing hot air. I feel like running suffers from a lot of unscientific advice, too. For example studies failed to show that strength training reduces running injury. Yet we continue to tell people which exercises to do without any studies to back it up. Or coaches tell you not to bend over after running but studies show that's the best way to fill your lungs with oxygen and recover from the run. Etc. I want to see more coverage of actual studies and less repetition of old wives tales about running. This video was awesome for that.

[@JMcConnell]

Love it. The deeper the better. Your curation of the material is invaluable, as it allows us outside of the field to get a useful survey without getting swamped with low-powered, poorly run studies. On top of that, your review of methodology helps me really put a paper's findings in context. Thank you, sir!

[@sangwoo29]

I love hearing info about topics like this one. Well done!

[@dilkoko24]

Regarding running-related injuries etymology, for the past year or so, I was experiencing various injuries. It started with discomfort on the sides of my feet, and, eventually, I ended up developing issues with my one Achilles. I had gone to a running specialty store roughly ten years ago, was fitted, and was recommended "stability" shoes and was told that I "overpronated." As a new runner at the time, I didn't really think twice about this feedback. To my shock going for a new pair this past month, I was informed that I actually underpronated/supinated in my running and that the size I was recommended was somewhere between .5 and 1 size smaller than I needed. These revelations helped bring light to my various foot pains and injuries over the years. In hindsight, this helped explain why my rehabbing was not going as smoothly as I had hoped it would. I'm at exactly a month in the right gear, still playing things safe and doing my rehab (thanks so much for y'all's videos regarding how to address the Achillies, masterfully done) and I am optimistic with how much my symptoms have been diminishing (don't worry, I'm still putting in that rehab work!). To answer the first question (sorry for being a bit backwards), I would love to hear about the impact stress and/or trauma has on risk of injury in runners. As someone who has worked in military mental health and civilian crisis counseling, I would be interested to see how these factors increase risk and maybe even the "how" to that. Thanks for your awesome content, and have a wonderful and productive week!

[@susanholtz6561]

I would like more podcasts in this format. If there are studies evaluating different interventions for injury prevention, I am interested in that. For example: changing different aspects of running form.

[@ruthborden5446]

I’m always excited about the Saucony Triumph. As an older female, I’d love to know about how hormonal changes can affect running and what, if any, nutritional habits might be suggested.

[@maktaing4855]

love science based ep ...injury prevention

[@meganwarzecha8102]

Please do more episodes like this! I work in run specialty and as a coach and y’all are a big part of my continuing education! I’d love more studies about the rockered geometries shifting forces, plantar fasciitis, and softness and height impacting how foot muscles are utilized.

[@tysonstewart1877]

As someone with PTT, I’d love hearing more about it. I also have been very curious about using orthotics in support shoes

[@vrentas21]

The true science of tapering for a marathon. Like the mileage VS intensity. How we can have the fresh legs leading into race day

[@therunophil]

great format, please, do more of this. I like your shoe reviews and all, but for me the USP of DOR is when you nerd out deep in the rabbit hole but still make it understandable for normal runners (even though I sometimes struggle with the medical jargon). I love it when you bring science and data to the table where so many others just put out running advice based on anecdotal gut feeling.

[@DikaiaKnight]

This episode was super interesting! Given the number of shoes being released with plates of one sort or another any continued research into the effects of the plates, especially in the long run would be very helpful.

[@austinobrien9881]

I see that ElliptiGO stand in the background! I love mine. And have recently swapped a lot of mileage for more XT time. As for the subjective, I would love to hear more research on the effect of XT on running performance. Parker Valby’s success makes this very relevant! As for personal injuries, I’ve had chronic Achilles pain for decade and now Haglund’s deformities in both heels. While several years high mileage (80-100+ mpw) led to great race performances (29 10k, 2:18M), it has taken its toll on my body. I’d speculate too high (for too long) running volume and not enough strength/mobility work has been the major driver of my condition.

[@expert3iii]

I like this format of explaining running related injuries. I am a 50 yo runner and just got back into running after a few years off. It's good to know that it takes 1 to 2 years to get my body back to full strength and not to push the limits all the time. "Don't expect results over night." I have been using creatine as a recovery tool. I'm curious about the studies on creatine affecting muscle recovery, especially for older athletes.

[@kelseymace336]

I’m glad there’s more running research occurring and to hear a breakdown of how effective these studies were.

[@annamartin2309]

would love to hear more about cushion and how more or less cushion impacts the runner!

[@WilliamBrown-j5i]

Would love to hear more about the way different heel drops change gait and biomechanics.

[@windyfung88]

As a person who hates working on core strength, I’m curious to hear about any research on if or how much core strength can impact the onset of running related injuries. Especially about whether it can impact the lower body (hips downward).

[@chalequin]

This format is great , bring more of this !

[@RandallHughes-lo8hd]

Love docs of running and appreciating the literature review as a researcher and HS track coach

[@Sharkster_J]

I’m curious what the current literature says is the optimal ratio of easy days to workout days, and also if there are specific types of workouts that are better at improving running performance than others. Definitely looking forward to more episodes in this format.

[@edwinduisburg8138]

Hi DoR. Two episodes ago you guys touched on calf strain and also briefly talked about nerves in that area. Muscles, tendons and bones are usually the main talk of injuries and nerve related issues get shadowed. To give an example when I had a significant knee pain last year, symptoms were pointing toward a saphenous nerve issue but I didn't know for sure. I had many questions that remained unanswered such as; Is it possible to damage your nerve just from running? and my local doctor was more focused on the MRI result than possible nerve issues since they couldn't see anything on MRI that suggested anything like that. In short, I don't know how common are nerve problems among runners. If it's worth to discussing on the podcast I can't wait to see it. Thanks.

[@ryanplaugher133]

I’d like to hear more research dissected on dosage of power exercise (like hopping) for return to running for tenon issues. I know it always depends, but you guys do a great job of adding the nuance to these topics!

[@codyponchaud5821]

Extremely interesting! Keep these kind of episodes

[@tracybugg9301]

I would like to hear about studies on shoe inserts. Specifically, I have a large range of shoes I rotate through with the intent of minimizing repetitive stress, as I have a tendency with tibial stress reactions. I use the same Curex RunPro inserts for all of my shoes. Does using the same insert for every shoe negate the benefits of shoe rotation?

[@jameswestmoreland9717]

Well done!! One caveat: increasing running milage. People can end up overloading, too much too soon by adding other aerobic training like biking and swimming. Xc skiing probably a culprit, too.

[@codythompson343]

Great episode, makes for a great solo episode diving into the studies.

[@jimmyllovett]

Hoka Mach 6. Like many, I’ve been pleased with the older versions of Saucony’s Endorphin Speed series. Speed 2 specifically. Looking forward to rotating Hoka’s Mach 6 into the rotation. Thanks guys for offering the prizes!

[@MitchellHanks]

A topic I would like to hear, as a PT, would be some of the recommendations regarding drop size on shoes (static and dynamic) and how to prescribe running shoes based off our patients injury history. I know personally, the research is evolving and some of our biomechanics based theories are less reliable. Any research regarding specific shoe relationships to running gait. Such as a runner with a knee injury, but doesn’t do well in low drop shoes due to lack of dorsiflexion. How to balance deficits, injury history, and gait mechanics in regards to shoes & foot strike.

[@DanielLopez-yt3po]

Love this! I'd love further discussion of gait/footstrike pattern and how it can impact injury risk. Thank you!

[@michaelcaricoo]

For a research discussion (if there are any studies on it), how much does a rocker decrease load on the calf/achilles? And how much rocker is actually needed (i.e. 5% incline on a rocker reduces load by xyz amount). Like i said I dont know if there are any studies like this, but we constantly hear how rockers can benefit loading but never what the rocker needs to be, does any rocker fulfill it or does it need to be something specific

[@danielt7255]

Thanks for the video! Some neat info for all levels of runners. It would be great to go through some research about running insoles. Not insoles you get from your doctor for a certain injury but ones like Currex, Superfeet, and Powerstep. It also could be cool to see you analyze someones running gait and see what you look for when doing so.

[@brentg2792]

Love all your guys vids. As a 48 yr old ultra runner who’s logging 50-75 miles a week at 7k ft my biggest risk for injury is speedwork especially hill sprints. I’m fine with high mileage and tons of vert if it’s mostly zone 2 and I’m relying primarily on glutes. When I pick up pace and start stepping into my stride moving from mid foot strike to mid front I’ll start getting achilles and high hamstring tendinitis. Been reduced to fartleks which are not nearly as effective as hill sprints and true speedwork.

[@BrittanyMurphy-dh4vr]

Thank you this!!! Recently injured (minor injury, too much, too soon) for the first time so grateful to hear ways to avoid it in the future! I’d be interested in hearing more research about running during different times of the day.

[@martyr5101]

I'd be interested to learn more about running with flat feet in terms of shoe choice as well as is it actually possible to gain/rebuild an arch?

[@Charles-kc2vt]

More of these! You guys are the More Plates More Dates of running lol 👍

[@DoctorsofRunning]

😂😂😂

[@GerardDypiangco]

"People do too much, too soon" hit close to home. Every time I have Achilles pain, it's because I try to ramp up my mileage too quickly. I'd like to hear more about research specific to masters runners.

[@ElyseStussi]

I had an ongoing ankle issue over several years- possible ankle impingementI was practicing capoeira at the same time -possible overuse- I switched to zero drop shoes and continued running but giving a rest between. Eventually it went away - now I can use lower drop but don’t have to stay with zero -I’m excited about the Topo specter 2 coming out in the summer

[@jameswestmoreland9717]

You explained range or prevalence well. Have seen students initially struggle with different outcomes in different studies.

[@DavidB-e5v]

I like the stye of episode. It's always good to dig into the research. There are so many variables when it comes to injury risk.

[@antonywithnohh]

I’d love to hear more about running mechanics and how far we should go to optimize our form

[@MigsNJ]

Loved this episode! Please keep it up! I’m 43 and been running for about a year, and have had to reduce my running load due to Posterior Tib. issues. As you were going down the list of potential causes for injury, so many of them applied to me 😂. Thanks to the knowledge I’ve gain from you guys, however, I like to think that I’m no longer making the same mistakes. Hopefully I can continue to run for a long time, improve gradually, and stay mostly injury free.

[@theodorebutryn8832]

Excellent breakdown of these studies. I teach research methods and this was pretty awesome. For future research, I'd like to hear about any literature on compression socks/sleeves. Second choice has to be Ketone-IQ efficacy.

[@DWNY358]

Very interesting - thanks for doing this. I am intrigued by this as someone who feels blessed that I have not been injured since 2017 despite being 64 years old male, averaging 50+miles per week/2000 miles/year, multiple marathons (which I can easily BQ) and other races. I don't do strength training (which I know I should). I am trying to figure out what I am doing right. I think consistency is key as well as mixing in variety of run types (trail, hills, speed sessions, tempo runs,, slow runs etc.) I also walk 3 miles to/from work.

[@lukeobadiah]

Thank you, I would love to see what you guys do to help you recover after your runs

[@NattyColeman]

This is great (and unfortunately all too relatable 😂)! More research-based discussions like this would be awesome, maybe even talking to the authors themselves. Thanks!

[@JamesMarchetti-bk5xn]

Awesome! I love the mix of research studies on the stuff we are all dreading - injuries! And love to be considered for the RW gift card. Thanks! Keep up the good work.

[@joekotlowski6270]

Would love to see some research on lower back injuries for long distance masters runners. Also research on what new problems the new softer foams are creating.

[@matthewbeckham7529]

Very excited to check out saucony endorphin speed 4 and the pro 4. Enjoying the content you guys are putting out rn 👍

[@jbgood71]

As a fairly new runner (52 y/o 175lbs 5'10" cyclist) who started about a year and a half ago, I've been injured for a year now with MTSS and posterior tibialis tendonapathy. I've wished I knew that proper form and mechanics are required to run to avoid injuries. DoR has been a valuable source for me to get back to running injury free.

[@andyreyna2947]

Would be interesting to see what research is out there regarding chronic hamstring injuries, along with metatarsalgia. Been dealing with these two for a while now. As for the runners warehouse give away, the Topo Athletic Cyclone 2!

[@tgibridays]

I would be interested in hearing y'all deep dive into any research around plantar fascia injuries. As for your second question, I've definitely found my injuries basically happen all because I tried doing too much too fast. I'm just a bit impatient with myself....

[@lauraslieker2231]

Love this podcast! Would love to learn more about bone density and how it does/doesn’t impact injuries. What should one do to prevent running injuries. For the second question, I feel like when I stop stretching/foam rolling I get injuries. Is that possible?

[@MrQwaserd]

I definitely would like to see more research on the super shoes and the effects over time it may have on the runner (I.e. injuries, pronation, arch and etc).

[@andrewbeane6015]

I'd love to hear more about training / mileage and rate of approval of race times.

[@georgeflatau2053]

Would love some science on injuries compared to type of surface (and loads of other topics!)

[@nickwical5548]

BITR did a talk with Maffetone and it was very interesting. Would definitely love to hear about the research behind effort-based, HR-based, pace-based training

[@fraydo11]

Man, this is why I got a coach because I would train too much at what I wanted instead of where I was at haha thanks for the info! Would love to hear best rehab strategies

[@Ohthehorror87]

Responding to the IG post a shoe I'm excited for is the Asics superblast I've read so many good things about that shoe and although it's out now it hasn't been on sale I'm hoping I can pick some up soon!

[@antonywithnohh]

Would love to hear the science being improving running form and how far should we go to try and optimize our gait.

[@krisa.1263]

I'm interested learning more about heart rate zones specifically the efficacy of training using the 80/20 method.

[@AndrewCho730]

Great advice, train where you at vs where you want to be! I love this type of podcast with scientific literatures. Nerd me out! 😂 I would love to try out new balance rebel v4 or saucony endorphin speed4. I have the last version of those two shoes and I love them as my daily trainers. Curious if new versions are as good!l, thanks!

[@shaynanakama1319]

Would like to hear more research on incorporating strength training into a running program, including timing and types of workouts depending on the various phases of a training/race cycle, primarily as injury prevention but also for improving running efficiency.

[@austinli6635]

I’d like to hear about effects of running slower and the impact to the body. It’s often talked about how runners tend to do too many miles at too high intensity leading to higher risk for injury because of the stresses to the body. How slow is slow enough and how do we scale that for our unique self?

[@matthewbeckham7529]

Be great to hear an episode grading the quality of super foams from each company. Which foam has the best energy return vs durability at this point

[@katiefedoronko2685]

Would like to hear about research on the influencer of strength and plyo programs in performance

[@ManaVautier]

Would love to hear more about the pros and cons of creams/gels etc such as icy hot, bio freeze, tiger balm when it comes to muscle/ligament/joint recovery .

[@increasingrain]

I would like to hear more from Dr. Burns!

[@michaelchung4602]

It would be interesting to hear about if there's a difference between training alone vs in a group

[@BearInPurls]

I’d like to hear about heart-rate training, discussing the advantages/disadvantages of this type of training in comparison with other methods.

[@hunterlevy2124]

I think it would be pretty cool to see how much specific benefit the “illegal” super shoes provide for more recreational runners (such as Prime X, superblast, cielo x1)

[@arturofernandez9714]

I'd love to hear if there is any research focused on foot-related injuries and any impact from plated shoes. I'm not talking about ankle injuries (because there's obviously a lot of research on this joint) but on injuries such as metatarsalgia or plantar fasciitis.

[@DavidB-e5v]

As a PTA, I often see how "internal load" things like work stress, family obligations, and lifestyle can affect an injury and rehab from an injury. With running SLEEP is such a huge thing at least for me, feeling recovered and also pain free. Strength training and running specific exercises are also necessary to avoid pain/injury as distance runner. We all know this, but knowing and doing...man😄😅

[@runnin3216]

I'm waiting for more studies to come out about the use of plated shoes. I try to limit my use of them, but I feel dependent on them for long runs now. It's hard to find anything else where my feet aren't hurting at the end of 20 miles. Over the past few years Atreyu The Artist and Adidas Prime X have accounted for over 90% of my runs over 17 miles.

[@jameswestmoreland9717]

The overload analysis involve a numerical rating to help idebtify increased risk. Not just subjective like analysis. So, if a runner knows injury risk dramatically increases at x score that staying at at x-5 scoring level maybe reduces injury risk. Numbers often appeal to people.

[@mraw126]

Have you done any shows on running after gastric sleeve surgery?

[@waldocerda3113]

Would love to see research discussion on a runners “return to sport” ideal rehab program for average to elite runners.

[@FabianCaicedo-my5pm]

I’d like to know your opinion about running with a meniscus tear…thanks

[@lukeobadiah]

I would love to learn about what research says is the best way to recover right after your runs, also learn what research says about strength training and it’s benefit in relation to running, and what are the best most effective strength training for runners. Thank you.

[@brianreiter5572]

I participated in that RunSafe study. One of the non-US and non-EU participants. It’s frustrating that I can’t get the resulting papers because they are paywalled. Is there research on efficacy and/ore relative injury risk of training and workouts in traditional racing flats and daily trainers for training stimulus vs super shoes and super trainers (tempo trainers). Klein alluded in the last episode to a hypothesis that training stimulus in super shoes is muted.

[@ZackSmith-nk1et]

The effectiveness of different training plans and what types of exercises/activities they contain (the result of use of for example hills vs no hills, cross training vs no cross training, interval sessions vs without them) so we can actually see how effective they are and how much they benefit running performance and to what differing levels of effectiveness they have, if any difference at all.

[@jerobinson29]

I’d love to hear more about Achilles tendonopathy in masters runners

[@justinmtwu1]

Interested to see if there’s any data for people with different foot shapes for each foot, like if one arch is significantly higher than the other!

[@stevenfelix5442]

I’d be interested to learn about any studies where the researchers attempted to use a causal inference approach

[@TheZappy916]

I’m excited to test out the endorphin pro 4 (and separately to be done with a tibia stress reaction)

[@davidtfrederick]

I’d like to enter the contest As far as running related studies. I’d love to see more biomechanics studies analyzed.

[@XCLiptonBriskXC]

Nutrition- caffeine used as a performance enhancer. Im normally a stability shoe user, but tried neutral a shoe and it caused posterior tibial tendinitis

[@Oshow18]

I’d like to hear about what running shoe you would recommend to have

[@sportsapologist1171]

Research into the affect of a runner's pace on shoe performance would be helpful. You touched on this on a recent podcast, but as an average runner it's so hard to know whether I should be paying any attention to shoe reviews by someone running 1-2 minute faster miles. It sure seems like high end (super) shoes still benefit me, but is that really the case?

[@ibrahimc27810]

I’m interested in research explaining why a higher cadence is more efficient than a lower cadence . I get it from the injury prevention standpoint , however from the efficiency standpoint it sounds counter-productive, as a slower cadence will involve less movement .

[@cookinginpawleys]

This request for research is a bit biased (I have this issue), but how is over pronation (with injury) dealt with when only one side is affected. That is, my right ankle collapses to the point I have dealt with Posterior Tibial Tendinopathy and some hip issues. My left side is fine. No overpronation, no hip or knee issues and running gait analysis only shows issues with my right side, almost exclusively at the ankle. My PT recommended some arch support/stability, but often the support tends to be too much and I end up with knee and/or hip pain. Is it advisable to add corrective insoles on one side only? Obviously with a PT, I am working on strengthening exercises and trying to correct whatever imbalances I can. However, I want to know if there is any research on adding additional support to one foot, but not the other.

[@luisvides3831]

I would like to learn more about plantar fasciitis issues: what causes it, how to prevent it, how to treat it, how to train if you face this condition.

[@owgriswo]

I would love to hear about which specific shoes help alleviate the most common chronic injuries - PF, Achilles tendonitis, IT band, hip. Also, in the words of Sir PBAX-a-Lot, I like free shoes and I cannot lie.

[@a12b34c]

Thank You bro!

[@AttackonArlen]

I’d be curious on the difference adaptation from hill sprints in trainers, traditional flats, and super shoes