Coaching by Super

Train Hard. Don't Stop. Run Super.

Sabrina Seher, USATF Certified Run Coach in Tacoma, Washington. Injury prevention. Strength Training. Form work. Group Training. Private Coaching. Personal Training. Studio Classes.

Common Injuries

Runners wanna run...but sometimes "stuff" gets in the way. We do our very best to prevent the "stuff" by implementing strength training and form work in our Run Super program. We believe in this unique approach to training. Our focus is on strength training as a means to promote better running form and reduce the potential for common running injuries. Below you can find some common runner ailments, and the potential causes and solutions to ensure you stay injury free:

Achilles Tendonitis:

Dear achilles,
Apologies if you were over-worked due to weak glute muscles. You may have irritated the achilles tendon, which connects the 2 major calf muscles to the back of the heel. It's likely tight. Caution with proceeding with running and Caution changing the drop in the shoe you wear. It's best to do strength training barefoot. And please let's do some heel drops to increase calf muscle strength.


Hamstring muscles run down the back of our thighs bend our knees, extend our legs, drive us up those hills, and power finish-line kicks. We REALLY notice when these bad boys are crying for help. Hamstring issues usually arise because these muscles are weak. which a big factor is muscle imbalance. Most runners favor those quadriceps and overpower their hamstrings, which sets them up for injury. Let's find balance in strength training.


What a pain! These poor "bands" take the brunt of the work when your supporting muscles, tendons and ligaments are not strong enough to support the workload. Muscle weakness or ramping up mileage too quickly is the common culprit. The pain literally often too much to run through. You must strengthen those muscles as well as not over stride (especially down hill). The IT band runs from the outside of the thigh from the hip to the knee.  Caution!!! Don't attack irritated IT bands with a foam roller...they are already irritated!


Literally a pain in the BUTT! The piriformis is a small stabilizing muscle that lies deep within the rear and plays a MAJOR role in the running motion. An irritated piriformis  is if often from overuse or misuse (relive misaligned), it can affect the sciatic nerve, which passes through that possible weak rear of yours. The result? Pain in your glute that possibly radiates down the leg or up into the lower back. There are stretches to help as well as strengthening those glutes! Please get massages and sit on your lacrosse ball.


With each step, our feet absorb a force several times our body weight. Small tears or inflammation of the tendons and ligaments that run from your heel to your toes occur when running. The pain feels like a dull ache or bruise along your arch or on the bottom of your heel and is usually the worst in the am. The cause? Tight calf muscles, tight hip flexors, weak core muscles, and a history of lower back pain. Add in mobility work, strength training and regular massage. Roll a golf ball or frozen water bottle over the affected area for relief.


When there is irritation of the cartilage on the underside of the patella (kneecap), this is “runners knee”. Runners with improper running mechanics put an extra load on the knee. Risk factors include pronation (inward foot rolling), supination (outward foot rolling) and weak quads, hips, or glutes. Strengthen weak hip and glute muscles with lateral work. Do you see a common theme and why we do strength training, drills and form work? Running requires a balanced body as well as proper alignment.


Do you have an achy pain along your shins? Shin splints result from small tears in the muscles around your tibia (shin bone).  This uncomfortable occurrence is common among new runners and those returning after an extended layoff. You have likely done too much too quickly. Back off a bit, have your form looked at and massage the area.


Stress fractures develop because of cumulative impact on the bone. Runners most often have stress fractures in their shins, feet, and heels. Stress fractures need to be taken very seriously. 

Bones need to rebuild after a workout, so overtraining is a common cause. Increasing the duration, intensity, or frequency of your running too quickly doesn’t allow your bones to repair. More common in women than men, usually due to nutritional deficits, low estrogen levels, and inadequate calorie intake. The bad news? 8-16 weeks off from running.