Why Running Injuries Happen and How Runners Can Actually Prevent Them with Dr. Vicky Sekely s6e7
- 1 hour ago
- 5 min read
Injuries are one of the most frustrating parts of being a runner. They interrupt training, derail race plans, and often leave runners wondering what they did wrong. But the truth is that most running injuries are not caused by a single mistake or one specific biomechanical flaw. Instead, they are usually the result of a mismatch between what your body is prepared to handle and the stress you place on it through training.
In a recent episode of the Running Explained Podcast, physical therapist and run coach Dr. Vicky Sekely joined us to discuss why injuries happen, how runners should think about prevention, and what the rehab process really looks like when you are returning from an injury.
One of the most important concepts runners need to understand is load capacity. Running places repetitive stress on the body, especially on structures like the calves, Achilles tendon, and plantar fascia. These tissues can tolerate a lot of stress, but only if they are gradually prepared for it. When runners increase mileage, intensity, or race frequency faster than their body can adapt, injuries become much more likely.
That is why running injury prevention is not just about doing a few corrective exercises or band routines. Strength training plays an important role, but it needs to be done with purpose. Many runners leave physical therapy with a list of exercises like clamshells, bridges, and banded movements and continue doing them indefinitely. While these exercises can be useful in the early stages of rehab, they are not meant to be the end point of strength training.
Instead, runners should eventually progress toward more demanding movements like squats, lunges, and deadlifts that build real strength and load tolerance. These exercises challenge the muscles and connective tissues in ways that better reflect the demands of running. Without that progression, runners often find themselves stuck in a cycle where they recover from an injury but never truly improve their ability to handle training stress.
Another key point discussed in the conversation is how runners return to running after an injury. Many athletes assume that once pain disappears, they are ready to jump back into their normal training routine. Unfortunately, that approach often leads to setbacks.
Running is essentially a series of single-leg hops, meaning the body must tolerate repeated impact forces. Before returning to full running, athletes should be able to perform strength exercises, hopping movements, and other impact-related drills comfortably. These steps help ensure the tissues involved are ready to handle the demands of running again.
The reality is that returning from injury is rarely a straight line. It often involves modifying mileage, adjusting workouts, and gradually rebuilding tolerance to impact and load. While that process can feel slow, it is far more effective than trying to rush back into training.
Finally, the episode also touched on a growing issue within the running community: the influence of social media and endurance culture. Runners today are exposed to constant examples of people racing frequently, training aggressively, and pushing their limits for content or performance. While those stories can be inspiring, they do not always reflect sustainable training practices.
The most important thing runners can do is focus on their own training, their own recovery, and their own progression. Injuries often occur when runners try to replicate what they see online without considering their own training history, fitness level, or recovery needs.
Healthy running is not about chasing trends or shortcuts. It is about consistency, gradual progression, and building a body that can tolerate the demands of the sport over time.
As Dr. Sekely emphasized during the conversation, the goal is not just to return from injury. The goal is to come back stronger, more resilient, and better prepared for the miles ahead.
Click below to listen to the whole conversation, you will love it!
Chapters
00:00 Introduction to Guest
06:21 The Role of Physical Therapy in Running
18:19 Understanding Running Gait and Its Misconceptions
31:45 The Epidemic of Running Injuries
36:22 The Influence of Social Media on Running Practices
36:51 The Reality Behind Viral Content
40:02 The Importance of Community and Identity
41:14 Responsibility in the Running Community
47:20 Navigating Injury Rehabilitation
53:01 Progressing Beyond Physical Therapy
01:01:44 Understanding the Healthcare System
01:07:00 Personal Insights and Advice
Key Takeaways for Runners
• Running injuries are usually caused by training load exceeding the body’s capacity, not by a single biomechanical flaw.
• Strength training is important, but runners must progress beyond basic rehab exercises to build real durability.
• Pain disappearing does not automatically mean you are ready to return to running.
• Running requires the body to tolerate repeated single-leg impact forces.
• Gradual progression is the most reliable way to prevent recurring injuries.
• Social media can create unrealistic expectations around training and racing frequency.
Talking Points
1. Why most running injuries are actually load management problems
2. The mistake runners make when they keep doing PT exercises forever
3. Why pain-free does not always mean you are ready to run again
4. How strength training actually prevents running injuries
5. The problem with trying to copy influencer training routines
6. What runners should test before returning to running after injury
Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.
Vicky's IG - https://www.instagram.com/trainsmartrunstrong/
Connect with Amanda and Nick:
Instagram:
Amanda - @amanda_katzz
Nick - @nklastava
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About Your Hosts
Amanda Katz is a full-time fitness professional; a certified personal trainer, RRCA certified run coach and serves as a group fitness instructor specializing in indoor cycling, treadmill running and total body conditioning formats at Equinox in New York City. She’s a marathoner, lover of distance running and lifting heavy. Her philosophy is based on the notion that all bodies deserve a fitness experience without guilt or shame. She approaches her craft with humor, real talk and ultimately, wants her clients feeling strong and more capable in their bodies through movement.
Nick Klastava is CEO of Running Explained and started running back in 1996 and has been competitively running for 26 years now with a brief break in his 20’s. His spark for running came back in High School, being a part of a team and finding a sport that brought out the best in himself. He ran competitively in college for Monmouth University in New Jersey after college he took 8 years off from running and thought he was done forever. After moving to Maryland in 2010, Nick found his spark again with running and found a new outlook on running with less pressure and less emphasis on the numbers and broke all of his college PR's by age 38.
Nick lives just outside Baltimore, Maryland, and his favorite thing about coaching is to unconditionally support runners and their journeys.
With Coach Amanda Katz & Nick Klastava, you’re getting more than just two coaches! You’re getting mentors who understand the pressures, challenges and ups and downs of navigating running and life. They’ve been in your shoes, struggled with comparison and perfectionism, but grew through the noise to help you find a sustainable, enjoyable path to becoming your best; mentally, physically, and emotionally.
Through Running Explained, We offer training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, under-fueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.
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