I don’t want to tempt fate here, but I’ve been without any major running injury for 2 years. I do get the odd niggle and need to take a week or 2 off running, but nothing more. I am now running regularly over 70kms, and am just getting up to some 100km+ weeks. Its taken me 4 years to build up to this
@explorerJC was a pretty hard critic when I started out, he may have written me off as a hopeless case, as he hasn’t offered his advice for a while.
With running especially, there are so many pre-packaged training plans. I find the risk with these plans is that you feel you have to follow it, even when your body tells you not to. Run too hard or too far or when carrying a niggle, will only result in injury. The beauty of triathlon is that you can always swim or cycle instead.
In terms of long term risk of injury, I have 2 observations. Firstly people who do not run, then start running, and don’t buid up the strength to support their joints properly are ultimately at high risk of injury. Long term runners, who have great muscle strength and core strength are at no higher risk of joint injury, and may even be less prone to joint issues.
Second observation is that triathletes are normally pretty fit, and have the base fitness to push hard on the run, without the appropriate level of conditionning. It’s therefore important not to run because you can, its important to run an appropriate amount… and no I cannot define appropriate
Be aware of running gate analysis in specialist shoe shops. 3 years ago I was advised to get a structured shoe with lots of support to correct over pronation. I promptly got a stress fracture on my shin. I was visited a proper sports clinic, and the analysis showed that even though I over pronate, I also have slightly bow shaped legs, correcting the over pronation put extre torque on the top of my shin bone, and probably contributed to stress fracture. Since then I have been using neutral running shoes.
Another thing I found was my legs feel much better after running in Nike Vaporfly 4% shoes, they are expensive, but I have run over 1500km in mine, they are falling appart, but still run beautifully, Now that it is snowy and icy, I run with other shoes with more grip, and really notice the difference in how my legs feel after. But shoes are so personal, that what works for one person doesn’t always work for another