Sports Performance

The Runner's Guide to Running Forever: Preventing the "Big 5" Running Injuries

Every runner knows the statistic: 80% of runners get injured each year. But what if I told you that number has more to do with how we run than the fact that we run? After treating hundreds of runners—from couch-to-5K warriors to Boston qualifiers—I’ve seen the same injuries repeatedly. More importantly, I’ve seen how to prevent them.

Let’s break down the “Big 5” running injuries and, more crucially, how to ensure they never sideline your training.

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The Athlete's Guide to Training Through the Decades: Performance at 30, 40, 50, and Beyond

At 25, you could eat pizza for breakfast, skip warm-up, play three hours of basketball, and wake up ready to do it again. At 45, you sleep wrong and need a week to recover. What happened?

Actually, something beautiful happened: you’re still here, still moving, still competing. You just need a different playbook.

As a physical therapist and former collegiate athlete who works with athletes from 30 to 80+, I can tell you this: every decade brings challenges, but it also brings opportunities. The athletes who thrive aren’t the ones who train the hardest—they’re the ones who train the smartest for their age.

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The CrossFit Athlete's Injury Prevention Playbook: Train Hard, Recover Harder

“I don’t have time for mobility work.”

Famous last words of every CrossFitter before their first major injury. Trust me, you’ll find time for rehab when you’re sidelined for 12 weeks. The question is: would you rather spend 15 minutes a day on prevention or 3 months in physical therapy?

As a PT who’s worked with hundreds of CrossFit athletes—from beginners to Games competitors—I’ve seen every injury pattern, every compensation, and every “I should have listened” moment. The good news? Most CrossFit injuries are entirely preventable. The better news? Preventing them will actually make you stronger.

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