Starting a running routine can be an exhilarating journey toward improved fitness, better mental health, and even new social connections. But for many novice runners, the path isn’t without hurdles. One of the most common challenges new runners face is injury. Whether it’s the discomfort of a sore knee, the sharp pain of shin splints, or the relentless ache of Achilles tendinopathy, injuries can derail progress and leave runners frustrated on the sidelines.
In a study examining 933 novice runners, it was found that a significant number of these individuals—about 27%—sustained running-related injuries (RRIs) during their first year of running. These injuries can be debilitating, but what’s even more daunting is the time it takes to recover. The same study followed 254 injured runners to determine the time it took for them to fully recover from their injuries. On average, it took runners about 71 days to recover, though the recovery period varied widely depending on the type of injury, with some cases taking as long as 582 days to heal.
Understanding the typical recovery timelines for common running injuries can help new runners manage their expectations, adopt preventive strategies, and know when to seek help. In this article, we’ll explore the most common running injuries for novices and how long recovery usually takes, based on findings from this prospective study.
The Most Common Running Injuries in Novice Runners
Before diving into recovery times, it’s important to understand the types of injuries that novice runners are most likely to experience. The study identified several common injuries, including medial tibial stress syndrome (MTSS), patellofemoral pain syndrome (PFPS), Achilles tendinopathy, and plantar fasciitis. Each of these injuries has unique characteristics, causes, and recovery timelines.
1. Medial Tibial Stress Syndrome (MTSS)
Often referred to as “shin splints,” medial tibial stress syndrome is the most common injury in novice runners, affecting about 15% of those studied. This injury typically results from overuse and improper biomechanics, causing pain along the inner edge of the shinbone.
Recovery Time:
The median time to recover from MTSS is approximately 72 days, though some runners recover in as little as 16 days. However, in more severe cases, recovery can take up to 582 days. Patience and careful management are key to ensuring a complete recovery.
Prevention and Management:
To prevent MTSS, runners should focus on gradual progression in training, strengthening the muscles in the lower leg, and ensuring proper footwear. For those already injured, rest is essential, along with low-impact cross-training such as swimming or cycling. Stretching and strengthening exercises prescribed by a physiotherapist can help speed up recovery and reduce the risk of recurrence.
2. Patellofemoral Pain Syndrome (PFPS)
Patellofemoral pain syndrome, commonly known as “runner’s knee,” is another frequent issue, affecting about 10% of novice runners. It’s characterised by pain around or behind the kneecap and is often aggravated by activities like running, squatting, or climbing stairs.
Recovery Time:
Recovery from PFPS typically takes about 77 days, but some cases have lasted up to 399 days. The wide variation in recovery time depends largely on the severity of the injury and the individual’s ability to modify their training and address underlying issues.
Prevention and Management:
Strengthening the quadriceps and improving hip and glute stability are key to preventing runner’s knee. Runners should also pay attention to their running form, avoiding overstriding and ensuring a balanced foot strike. Recovery involves rest, physiotherapy, and sometimes the use of knee braces or taping techniques to relieve pain.
3. Achilles Tendinopathy
Achilles tendinopathy affects about 7% of novice runners and is characterised by pain, stiffness, and swelling in the Achilles tendon. This injury often results from overuse, particularly when runners increase their training intensity too quickly.
Recovery Time:
The median recovery time for Achilles tendinopathy is 82 days, with some cases taking as long as 479 days to fully heal. Recovery tends to be longer for this injury because the Achilles tendon has a limited blood supply, which slows down the healing process.
Prevention and Management:
Preventing Achilles tendinopathy involves strengthening the calf muscles, ensuring a proper warm-up before runs, and gradually increasing training intensity. For those recovering, eccentric strengthening exercises (such as heel drops) are particularly effective. Cross-training with low-impact activities like swimming can help maintain fitness while allowing the tendon to heal.
4. Plantar Fasciitis
Plantar fasciitis is a common cause of heel pain, particularly in runners. It occurs when the plantar fascia—a thick band of tissue that runs across the bottom of the foot—becomes inflamed. About 5% of the novice runners in the study suffered from this injury.
Recovery Time:
Recovery from plantar fasciitis can take significantly longer than other injuries, with a median recovery time of 159 days. However, some cases resolve in as little as 51 days, while others may persist for over 300 days.
Prevention and Management:
To prevent plantar fasciitis, runners should focus on strengthening the intrinsic muscles of the foot and maintaining flexibility in the calves and Achilles tendon. Wearing supportive shoes with good arch support is crucial. For recovery, stretching the plantar fascia and using night splints can alleviate symptoms. Runners should avoid high-impact activities during recovery and focus on cross-training.
Factors That Influence Recovery Time
While the study provides median recovery times for various injuries, it’s important to remember that several factors can influence how long it takes for a runner to heal.
1. Severity of Injury
Not all injuries are equal. A mild case of patellofemoral pain, for example, may resolve in a few weeks with proper rest and care, while a more severe injury could take months to heal. It’s essential to get an accurate diagnosis from a healthcare professional to understand the full extent of the injury and the appropriate treatment plan.
2. Adherence to Treatment
One of the biggest factors influencing recovery time is how well a runner adheres to their treatment plan. Runners who rest, follow physiotherapy protocols, and gradually return to running are more likely to recover quickly and fully. On the other hand, those who rush back into training before they are fully healed risk re-injury and prolonged recovery times.
3. Motivation to Return to Running
Interestingly, the study found that runners who were less motivated to return to running after an injury tended to have longer recovery times. Motivation can be a powerful factor in the healing process, as it influences how consistently a person engages with their rehabilitation. Staying mentally engaged and focused on recovery goals can lead to quicker and more effective healing.
4. Age and Pre-Existing Conditions
Age can also play a role in recovery. While the study didn’t find significant differences in recovery times between younger and older runners, it’s worth noting that as we age, our bodies may take longer to heal. Additionally, runners with pre-existing conditions such as arthritis or prior injuries may experience longer recovery times.
Tips for Faster Recovery
While recovery times can vary widely depending on the type of injury and individual circumstances, there are several steps novice runners can take to speed up their healing process:
- Rest, Rest, Rest: One of the most important factors in recovery is allowing the body time to heal. Continuing to run through pain can exacerbate injuries and significantly prolong recovery times. It’s better to take a short break from running than to risk a long-term injury.
- Seek Professional Help: If you experience persistent pain, it’s crucial to see a healthcare professional, such as a physiotherapist, who can provide a proper diagnosis and treatment plan. Early intervention can prevent a minor injury from becoming a major problem.
- Stay Active with Low-Impact Exercises: While rest is essential, staying active with low-impact exercises like swimming, cycling, or yoga can help maintain fitness and prevent stiffness while your injury heals.
- Focus on Strength and Flexibility: Strengthening muscles around the injured area and maintaining flexibility can help prevent future injuries and support a quicker recovery. Physiotherapists often recommend specific exercises to target the muscles most affected by running injuries.
- Gradually Return to Running: When you’re ready to return to running, start slowly. Begin with short, easy runs and gradually increase your volume. Listening to your body is crucial—if you feel pain, it’s a sign that you need to back off and give your body more time to recover.
Conclusion
Running injuries can be frustrating, but with patience and the right approach, most novice runners can recover and return to their training. The key is understanding the typical recovery timelines for common injuries and taking proactive steps to prevent and manage these setbacks.
By following a well-structured training plan, focusing on strength and flexibility, and seeking professional help when needed, novice runners can reduce their risk of injury and enjoy the many benefits that running has to offer. And, when injuries do occur, knowing what to expect in terms of recovery time can help runners stay patient and focused on the long-term goal: getting back on the road or trail, stronger and healthier than before.
References
Nielsen, R. O., Rønnow, L., Rasmussen, S., & Lind, M. (2014). A prospective study on time to recovery in 254 injured novice runners. PLOS ONE, 9(6), e99877. https://doi.org/10.1371/journal.pone.0099877