Stress and Running injuries: Part 1

A Systems Perspective

Running undoubtedly serves as an important stress outlet for many runners. While the physical benefits are an obvious motivator, one cannot discount the significant mental wellbeing that accompanies regular running.

When it comes to running injuries, the sudden onset of overuse injuries can be exasperating. It's a familiar tale among runners: "I was on my usual route when my knee inexplicably began to hurt," or "After a successful long run for my marathon training, I woke up the next day with a seized-up back." Unraveling the root cause of such injuries resembles solving a puzzle, with each piece contributing to the larger picture. The challenge lies in identifying all these pieces.

In Part 1 of this blog series, we explore the relationship between overall stress and running injuries. Running's ability to alleviate stress appears to be a healthy fusion of physical and mental wellbeing. But how does stress impact the risk of running-related injuries? Let's delve into the science of stress to gain insight into this intricate interplay.

While extensive research links chronically high stress to various illnesses across body systems, with evidence that stress contributes to diabetes, viral infections, heart disease, depression, ulcers, and even cancer, the relationship between stress and running injuries remains less explored. The complexity of a runner's lifestyle and training regimen likely contributes to this gap in research. Nevertheless, it's evident that running, as a physical stressor, adds to the overall stress load on our bodies.

Although the physical stress from running differs in some respects from other life stressors, they share fundamental similarities. For instance, both types of stress trigger the release of stress hormones, including cortisol, initiating a sympathetic: fight-or-flight response. Following a run, our bodies transition into a parasympathetic mode, promoting rest and relaxation to aid physical recovery. However, if external stressors interrupt this recovery phase—such as sleep deprivation, work or school pressure, relationship issues, or loss—our bodies revert to a stressed state, hindering full recovery from the run. Persistent stress compromises our ability to recuperate fully, potentially leading to musculoskeletal issues.

Research indicates that elevated stress levels elevate the risk of chronic illness. However, when running serves as our stress-relief mechanism, it poses a dilemma. While running introduces additional stress, exercise is generally considered beneficial for health. Fortunately, there may be a way out of this predicament. A meta-analysis focusing on chronically stressed collegiate athletes suggests that individuals with effective coping mechanisms are less susceptible to injuries, even in high-stress environments. This implies that proficient stress management reduces the risk of overuse injuries, even during periods of heightened stress.

Stay tuned for Part 2: What exactly are coping mechanisms???