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Stress Fracture Risk Factors + Rx Bar Giveaway!

Do you know what are the main stress fracture risk factors for runners? Many will experience a stress fracture during their running career–are you at risk?  Link up with Running Coaches Corner and enter to win Rx Bars!!

Stress Fracture Risk Factors

What are some stress fracture risk factors for runners? Do you know if you are at risk for one of the most common running injuries?

Let’s face it, some people can do everything wrong and never get hurt, while others can do everything right and still end up on the sidelines. If you are a runner pushing yourself, chances are that you might encounter the dreaded stress fracture or stress reaction that plagues so many of us. So the question is: What are some of the red flags that increase your likelihood of having a stress fracture? What are the stress fracture risk factors to avoid?

  • Sudden Changes in Training

Many have heard of the 10% rule for runners: basically, don’t increase your mileage by more than 10% of the previous week’s mileage. What it all comes down to isn’t a hard and fast numbers rule, but rather don’t make sudden changes in your training. Don’t go bananas with mileage, don’t suddenly increase you intensity (like going from no speed workouts to all speed workouts). Give your body a chance to adjust and make the appropriate adjustments!

  • Improper Training

If you are a runner but all you do is spin class, you are going to get hurt when you try to do that long run, dontcha think? Specificity of training is a huge indicator of injury risk! But that said, you can’t JUST run! You need to incorporate unilateral exercises, work on hip and ankle strength (don’t forget that you get a free hip and ankle strength printable when you sign up for the Coach Suz Letter!), and you must balance your high impact training with low impact training, and high intensity with low intensity.

  • Diet and Nutrition

Are you eating enough? Are you eating enough of the RIGHT things? Check out my posts on marathon training nutrition for useful tidbits regardless of your race distance. Even factors like having adequate healthy fats in your diet with the same number of calories can make a difference!

  • Life Stresses

Your mind is a very powerful instrument in your physical health. Going through a stressful time can absolutely affect your ability to recover and thus increase your likelihood for injury and thus for stress fracture. A healthy mind is a critical component in encouraging a healthy body!

  • Gender

Sorry, ladies, but we are more prone to stress fractures than men, particularly if we fall victim to what is known as the Female Athlete Triad, which can result in decreased bone density and malabsorption. The triad (low bone density, amenorrhea, energy deficiency with or without disordered eating) occurs when there is an imbalance between energy expended and energy consumed. Also, women tend to have tighter hip muscles and lower muscle mass than men, which can lead to imbalances that can put pressure on your hips and other critical bones.

  • Poorly Fitting Equipment

Rarely do professionals say that it is okay to blame the equipment, but in this case, it very well might be acceptable. Shoes that are incorrectly fitted, too hard, or totally worn out can increase your stress fracture risk. GET PROPERLY FITTED, PEOPLE! But even if you have great shoes, if you are wearing something that changes your gait for a length of time, you are at risk!

Stress Fracture Free Running--is it possible? Who is at risk for injury? #runchat #fitfluential Click To Tweet

But this is just the tip of the iceberg. There is so much more to say!

Stress Fracture Free Running Program from Coach Suz Training

From Prevention to Recovery to Success : The Stress Free Running Program will get you from stress fracture to racing, running and enjoying life again! A Comprehensive Plan that truly will get you back on your feet with Coach Suz.

I hate to say it, but I am way too familiar with the trials of dealing with stress fractures and stress reactions. Dealing with a stress reaction in my tibia and then a sacral stress fracture 6 months later will do that. As a running coach, I work with runners who have suffered and will suffer from a stress related injury, and even some who are currently recovering from stress related injury when they come to me. 

I know when I was dealing with my stress fracture, all I wanted was for someone to help me: to tell me what to expect, what to look for, what I could do in the mean time. But other than the fora that alternatively scared the crap out of me or told me that “I would be fine,” there really wasn’t much in the way of support, practical information, and proactive help out there.

I have decided to change that with my new Stress Fracture Free Running Program.

This is a comprehensive program designed not only to get you through the recovery process but to help you return to running better than ever, whether you are aiming for a race or just to run. You will get:

  • A customized recovery and training plan from me that will take you from diagnosis to your goal of pain free running and even a race!
  • Informational resources that will help you better understand your injury, cope with your injury and recovery, and exercises to keep you fit and strong during your recovery and beyond.
  • Community Forum where you can share your story, ask questions, and gain invaluable support from others dealing with or who have dealt with stress fracture themselves. 
  • That Signature Coach Suz-ness. I’ll help you keep perspective, find the joy, and move forward as only I know how. 

Not dealing with a stress fracture (and want to keep it that way)? Sounds like you could use my traditional coaching. It may seem earlier to be thinking about winter and spring races, but if you found yourself nodding at any of these stress fracture risk factors, we should start talking NOW. Email me or fill out the contact form below!

RX Bar Giveaway!

To celebrate the launch of my Stress Fracture Free Running Program, I am giving away a sampler pack of one of my favorite post workout snacks, Rx Bar! These no nonsense bars bring you healthy fats, protein, carbs, and fiber in a delicious bar that is perfect for fueling up or refueling from a run or workout (helping you to prevent a stress fracture)! Gluten and Dairy Free! US Only, Giveaway Ends Wednesday Sept 28 at Midnight.

a Rafflecopter giveaway

Neither I nor Rx Bar guarantee to keep runners 100% stress fracture free. My goal, like that of Rx Bar, is to help each athlete have the best chance of success via smart training and supportive lifestyle. Rx Bar provided me with bars for the review and giveaway, but all opinions are my own!

I am linking up with myself, Rachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday, and Ilka and Angela for Food and Fitness Sunday.

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  • Reply Jennifer Minson

    Life stress is probably my biggest risk factor

    September 21, 2016 at 5:23 am
  • Reply Lisa @ Running Out Of Wine

    Even though I am very injury prone, Ive never had a stress fracture (knock on wood). It sounds like when I hear about runners who have had them, many end up having more than one. I tend to have lots of muscle imbalance issues and I think unstable joints that make me prone to injury.

    September 21, 2016 at 5:25 am
  • Reply Jen

    I am dealing with sacral stress fractures right now! It is so hard mentally to not be able to run like I used to. I think the mental/emotional aspect is the hardest part of all. Our runner brains just don’t get it!! Thanks for a great program Suz!! And your dog!! THE.CUTEST!!!!

    September 21, 2016 at 6:03 am
  • Reply Megan @ Skinny Fitalicious

    Unfortunately I’m all too familiar with stress fractures more than is like to be. I’m so glad to see you turning it into something positive to help others!

    September 21, 2016 at 6:10 am
  • Reply Morgan

    I’ve thankfully never had a stress fracture, but I had a “stress reaction” when I started training for my first half. Maybe I chnaged my training too quickly or wasn’t fueling enough then!

    September 21, 2016 at 6:18 am
  • Reply Christopher Sorel

    sudden change in training since now hockey ahs started my shins are in pain

    September 21, 2016 at 6:24 am
  • Reply Patricia @Sweet and Strong

    I’ve never had a stress fracture, but I always get nervous I don’t have the best running shoes. I only run about 6-10 miles a week but will occasionally do a longer run that’s probably pushing myself too much. Honestly I’m more nervous about tripping and hurting myself when running, because I’ve done that several time, uh!

    September 21, 2016 at 6:26 am
  • Reply Deborah @ Confessions of a mother runner

    I had a stress fracture almost 3 years ago from increasing my mileage too quickly and running through shin pain for weeks. Will not make that mistake again! Thanks for the reminders and the link up

    September 21, 2016 at 6:29 am
  • Reply lacey@fairytalesandfitness

    All great tips. Luckily I am not injury prone but I think incorporating my fitness classes each wk in addition to my running has really helped. I know it makes me feel stronger.

    September 21, 2016 at 6:53 am
  • Reply Emily @ My Healthyish Life

    All too familiar with stress fractures over here! I think the life stress and somewhat ill fitting shoes for my abnormal arches (meaning I needed a custom orthotic…so says my doctor) contributed. But again, sometimes you can do everything right! It’ll always be in the back of my mind though. LOVE RXBARS!

    September 21, 2016 at 6:56 am
  • Reply Debbie @ Coach Debbie Runs

    I was very fortunate in my high mileage days because I did a few things that put me at risk. Mostly not paying attention to the small injuries and allowing them to get worse. Great tips!

    September 21, 2016 at 7:04 am
  • Reply Lauren

    Great tips–in my experience ppl def downplay the stress factor but it def plays into it! I love that you use your life experience as a longtime runner and coach to help other runners!

    September 21, 2016 at 7:10 am
  • Reply Annmarie

    So many risk factors that we don’t think about. I have been on a PPI for over 10 years which impairs my ability to absorb vitamin d…definitely at risk, hopefully I can figure a way to get off of them soon!

    September 21, 2016 at 7:10 am
  • Reply Beth

    Fortunately I have not had stress fractures but your insight to the causes is very helpful in preventing future problems.

    September 21, 2016 at 7:11 am
  • Reply Julie @ Running in a Skirt

    What a wonderful idea! Talk about turning your crappy luck into something positive for other people. I am so impressed!!! I have a lot of the risk factors too and was a little paranoid when I was running higher miles! Congrats on the new program. Very happy for you.

    September 21, 2016 at 7:13 am
  • Reply Jillian

    I guess just being a female is my biggest risk factor but I know that life stress probably affects me sometimes too!

    September 21, 2016 at 7:16 am
  • Reply Katie @ Talk Less, Say More

    This LADY is definitely at risk with a hefty amount of life stress…but I’m WORKING on it!

    September 21, 2016 at 7:23 am
  • Reply Georgiana

    Thank you for the very informative article and details on stress fractures. Fortunately I am blessed and have not experienced a stress fracture as I try to keep my life balanced, relaxed and free of stress.

    September 21, 2016 at 7:24 am
  • Reply Jenny

    I don’t cross train. I know I need to, but I just can’t get myself to do it. So that would be my worst offense. Also, I have a stressful job, and am a woman. So I guess I might be a ticking time bomb!

    September 21, 2016 at 7:25 am
  • Reply Ilka

    Great post and advice Susie! Just the headline itself made me crinch – I just don’t ever want to through that again…
    Thanks for hosting this fun link-up!

    September 21, 2016 at 7:35 am
  • Reply Amy Lauren

    I don’t really cross train so I guess that’s the risk factor for me.

    September 21, 2016 at 7:37 am
  • Reply Laura @ This Runner's Recipes

    I know this program is going to be a great resource for so many runners! I talk to my doctor each year to make sure I can prevent them with my hormone problems. Great tips on how to prevent them!

    September 21, 2016 at 7:44 am
  • Reply Ellie

    I think the most potent risk that applies to me would be being a female and sometimes not eating enough fats. This is crazy because I eat a lot of peanut butter, nuts and avocado, but with the amount of training I do, more is always better. Great article Suz!

    September 21, 2016 at 7:45 am
  • Reply Wendy@Taking the Long Way Home

    Been there, done that. Pretty sure it’s all in the hips…for me at least!

    September 21, 2016 at 7:47 am
  • Reply Elizabeth

    I definitely need to be careful with my hefty life stresses! Thanks for this ๐Ÿ™‚

    September 21, 2016 at 7:49 am
  • Reply Bri

    Definitely the most common overuse injury I’d say! I thought I had one in 2014 just before my marathon, and the doctor said probably not to run but I did anyway. So I’d also add stubbornness to this list! Luckily I didn’t have one and healed up just fine, but still.

    September 21, 2016 at 7:49 am
  • Reply Jennifer

    I’ve never had a stress fracture, but I know that each time I come back from some type of break from running I tend to want to ramp up my mileage too quickly. It’s hard to be patient! (oh, and the one I have no control over, being female ๐Ÿ™‚ )

    September 21, 2016 at 8:11 am
  • Reply Jen @ Pretty Little Grub

    Knock on wood, a stress fracture is something I have never had to deal with. But since it’s so common this is such a great idea!

    September 21, 2016 at 8:18 am
  • Reply Lesley

    I think I had a stress fracture in my shin my freshman year in high school, which I played through. I never got it confirmed because I would’ve played through it anyway, then rested through the summer and pounded calcium. That was when I was REALLY into soda, and when my dad mentioned a university study linked soda to stress fractures, I quit practically cold turkey. I didn’t miss the soda either.

    September 21, 2016 at 8:20 am
  • Reply Suzy

    Lisa (running out of wine) and I are pretty similar with our injury tendencies. I’ve run high mileage for years, had 4 babies and still no stress fractures. BUT. I’ve got other shit going on. And I hate how life stress impacts EVERYthing. It’s amazing how our bodies eventually just metabolize stress in random areas.

    September 21, 2016 at 8:22 am
  • Reply judith

    i got one by increasing my mileage!

    September 21, 2016 at 8:43 am
  • Reply Brittney

    It’s difficult, but I always have to remind myself to cut down the intensity after taking time off due to sickness, injury, etc. In my head I think my legs should be super rested and ready to run lots of miles, but we all know that’s not a good idea!

    September 21, 2016 at 8:50 am
  • Reply Raymond

    Definitely work stress would be my biggest factor.

    September 21, 2016 at 9:03 am
  • Reply suzie


    September 21, 2016 at 9:03 am
  • Reply Jill

    Being female puts me at the greatest risk for a stress fracture. This was interesting thanks.

    September 21, 2016 at 9:09 am
  • Reply Kyle

    Luckily none of the risks apply to me ๐Ÿ™‚

    September 21, 2016 at 9:20 am
  • Reply Mary

    Just saying the word stress factor makes my skin crawl. Thank you for all of the informative tips this post. I have yet to have a stress factor, and Iโ€™m knocking on wood and using the advice in this post to make sure it never happens to me.

    September 21, 2016 at 9:37 am
  • Reply Ellen @ My Uncommon Everyday

    You know I’ve been looking forward to this, even though I didn’t want to be ๐Ÿ˜› Yay for using your experience with life’s obstacles to help other people!

    September 21, 2016 at 9:45 am
  • Reply Janelle @ Run With No Regrets

    This sounds like a really awesome program!! I have had a stress fracture in my foot, thankfully over 3 years ago and I’ve been fine since then. But I think it was mainly caused by running too much in new shoes – I was trying to “transition” into zero-drop…ugh!

    September 21, 2016 at 10:02 am
  • Reply Amy S

    I had my first stress reaction this summer – likely from over-striding during too-frequent speed work.

    September 21, 2016 at 10:32 am
  • Reply Suzlyfe's mommy, Clare

    Our spines and backs are stronger and yet more fragile than we think.

    September 21, 2016 at 10:42 am
  • Reply Suzlyfe's mommy, Clare

    When I fell and broke my back and pelvis in 2008, the injuries were referred to as “fractures”…… But, those “fractures” were “breaks”–just the same.
    Maybe it seemed that calling them “fractures” made them less severe.

    Regardless of how we describe the injury–a fracture, a break, a stress fracture–a bone that is not intact has to heal, and that takes time.

    September 21, 2016 at 10:49 am
  • Reply Jo @ Living Mint Green

    Being a lady-athlete kinda sucks sometimes. I kinda need your help/guidance right now. I developed a stress fx in my tibia last winter and it’s been feeling a bit achey in the same area so I’ve stopped running completely until I’m symptom-free. The last time I pushed through the little nagging aches/twinges I ended up with said stress fx and I’m super paranoid about getting injured again!

    September 21, 2016 at 11:03 am
  • Reply paige c

    Life stresses, gender and genetics could apply to me! I have colitis and it has weakened my bones tremendously through blood loss and steroids.

    September 21, 2016 at 11:04 am
  • Reply Steph

    Gender!! I’ll work on it lol

    September 21, 2016 at 11:18 am
  • Reply Christine

    Life stresses ๐Ÿ™ just when I start to take care of one, another comes along

    September 21, 2016 at 12:28 pm
  • Reply Hannah

    I don’t think I am very stress fracture prone – apart from being female – but eating more healthy fats is something I’ve started working on recently.

    September 21, 2016 at 12:59 pm
  • Reply Tara Pittman

    I am a runner so I am at risk for leg ones

    September 21, 2016 at 1:24 pm
  • Reply Nikki

    All. I’ve been through this way too often and am very high risk๐Ÿ˜ช

    September 21, 2016 at 1:45 pm
  • Reply Rachel

    Great program! I’m sure it will help lots of people.

    September 21, 2016 at 2:29 pm
  • Reply Sarah

    I think I could potentially be at risk for stress fractures because I tend to push myself too hard too quickly. Definitely something to be aware of!

    September 21, 2016 at 3:37 pm
  • Reply Heather @

    Being a Lady is my biggest Risk Factor! I love me some fats, so I know that will never be an issue. Possibly ramping up too quickly in training at times, but my hubby keeps this one under control. This was a great post!

    September 21, 2016 at 3:41 pm
  • Reply Emily

    Since I didn’t have a period for so long, I was pretty concerned that I was at risk for a stress fracture; but I’m so thankful that my body is still in one piece. <3 I'm so thankful that you are spreading the awareness here and encouraging women to take care of their bodies in every element of health.

    September 21, 2016 at 4:27 pm
  • Reply Lindsey @livinglovingrunner

    Most of those risk factors pertain to me…so it MUST be bound to happen!

    September 21, 2016 at 4:36 pm
  • Reply Farrah

    Boo on stress fractures, but that’s awesome that you’ve come up with an awesome program for this! Yay for bouncing back! <3

    I fall under the stress + gender part, but I like to think that the strength training and fairly balanced diet are helping to combat osteoporosis!

    September 21, 2016 at 4:56 pm
  • Reply Caroline

    General life stress and also change in surfaces, especially as I do less trail and more road and dreadmill in the winter…

    September 21, 2016 at 4:59 pm
  • Reply Helly on the Run

    Great post, Suz!!!
    As soon as I start to feel a niggle on my shinny shin shin, I switch my shoes up. I’m prone to stress fractures ever since last year when I was out for the count and now I’m very aware of my body and at any sign of funny business, I jump to action. So far so good this training–keeping my fingers crossed it stays that away!

    September 21, 2016 at 5:53 pm
  • Reply Sam @ Pancakewarriors

    Love that you have created a wonderful program to help others in their time of need. When I attempted to be a runner I often increased my running way to quickly. It’s no wonder I was in so much pain.

    September 21, 2016 at 7:03 pm
  • Reply jill conyers

    I’m all too familiar with stress fractures. Between my daughter when she was a competitive cheerleader and myself, I’m sure we put our orthopedic doctor’s kids through college. My husband? Long time runner now ultrarunner, not a single fracture. How does that even happen?

    September 22, 2016 at 4:38 am
  • Reply Alicia @Bridges Through Life

    Life stresses, changing my diet, trying different shoes and just overdoing it probably led to my recent one. Hard for me to pinpoint what happened exactly, but from it I have learned to step back a bit as I let my foot heal.

    September 22, 2016 at 5:52 am
  • Reply Ken C

    I would say Life Stresses would be the one the would effect me.

    September 22, 2016 at 7:23 am
  • Reply Keegan

    Great topic! I’m a cyclist, but there’s certainly plenty of overlap! Life stresses and gender are big hits for me. Thanks for bringing all this to light.

    September 22, 2016 at 10:01 am
  • Reply Tracy

    I had one after getting the all clear and then running too far and too fast after having my second child. I didn’t ease back in and paid for it!

    September 22, 2016 at 1:20 pm
  • Reply Diana @ Live Lean Eat Green

    Shin splints and stress fractures have be constant issues throughout my running career. I’m actually currently taking a break from long runs to let my legs heal after running a marathon a few months ago. The hardest thing for me is just pulling back to let myself recover.

    September 22, 2016 at 2:45 pm
  • Reply Kristy from Southern In Law

    Eeeek! Even reading the word stress fracture makes me cringe so this is such a great post to raise awareness of the risks so you can try and avoid them!

    September 22, 2016 at 3:55 pm
  • Reply Amy @ FitnessMeetsFrosting

    Life stress and gender definitely apply to me ๐Ÿ˜ฌ

    September 22, 2016 at 4:11 pm
  • Reply Kerri Mcgrail

    All such great tips and some things that I have learned the hard way! Definitely a fan of slowly increasing mileage, great shoes, lots of foam rolling, and lots of hip strengthening activities!

    September 22, 2016 at 5:52 pm
  • Reply Anne Schrum

    I am WAY more experienced with stress fractures and reactions than I’d like to be. The upside is I finally know not only know when to, but do, back off anytime I feel that all to familiar sensitivity now.

    September 22, 2016 at 6:12 pm
  • Reply Amber Ludwig

    Mine is definitely life stresses!!

    September 22, 2016 at 6:38 pm
  • Reply sarah s

    The stress fracture risk factor that applies to me the most at the moment is life stresses.

    September 22, 2016 at 9:50 pm
  • Reply Jenny S

    I’ve never had a stress fracture but earlier this summer I sprained my ankle and it sidelined me for a month. I wasn’t even running or working out, I was watering my plants and wearing flip flops in my yard and stepped down onto the driveway funny. Lesson learned. Wear good shoes.

    September 22, 2016 at 9:58 pm
  • Reply Renata

    Life stresses and gender factors would apply to me and I do my best to balance and let go of any tension and aggravation that develops in my life either at work or at home. Thank you for the giveaway.

    September 23, 2016 at 7:58 am
  • Reply Edye

    I think gender would be the main factor for me.

    September 23, 2016 at 11:46 am
  • Reply Nicole @ Fitful Focus

    Fortunately, I’ve got myself an awesome coach to help me with a training plan that will keep me healthy ๐Ÿ˜‰

    September 23, 2016 at 12:15 pm
    • Reply suzlyfe

      Damn straight you do! Welcome back!

      September 23, 2016 at 2:44 pm
  • Reply liz lew

    I run, so anything related to my legs

    September 24, 2016 at 4:33 pm
  • Reply jenni

    I think any runner or athlete that is dealing with a stress fracture should be guided/consulting with a physical therapist that works with runners or likewise health professional. Not doing a program over the internet. (no offense to you; I’ve also had my share of injuries including stress fractures and could write a book/sell a program too).

    September 24, 2016 at 10:11 pm
  • Reply Running Links and Life Updates [09/25/2016] - Eat Run Pavement

    […] Stress Fracture Risk Factorsย via SuzLyfe […]

    September 25, 2016 at 4:01 am
  • Reply The Sunday Skinny 9/25/16 - Skinny Fitalicious

    […] Risk Factors For Stress Fractures – Things to keep in mindย for all fitness levels. […]

    September 25, 2016 at 6:01 am
  • Reply Jessie N

    Being a female and of course stress ๐Ÿ™

    September 26, 2016 at 9:43 am
  • Reply Amanda C.

    Oh, stress fractures. Probably every one of those risk factors has applied at some point! The biggest problem for me was switching back and forth between swimming and running because I’d have the great cardiovascular fitness and be ready to go…. except my legs would wonder what the heck this whole pounding things was about ๐Ÿ™‚ The adolescent learning curve is sometimes slow…. Cheers to a healthy year ahead!

    September 26, 2016 at 10:23 am
  • Reply shawna

    I just got a sample pack of these recently and am so into these bars! Apple cinnamon, pumpkin, coffee chocolate, YUM.

    September 27, 2016 at 7:59 am
  • Reply barbg

    None of those affect me as I am not a runner. I do walk alot to help control diabetes.

    September 27, 2016 at 9:53 am
  • Reply Kate Frydryk

    I came very close to stress fractures in my foot last time I trained for a marathoner. I think making sure I got enough calcium was important, as well as recycling my runnning shoes when I had worn them out too much!

    September 27, 2016 at 10:09 am
  • Reply Amy

    I have not ever had a stress fracture. Lucky – I know. I do cross train like a maniac and I’m maniacal about being careful how I add stress. I love RX bars. I found them at my local smoothie shop and when I read the ingredients I was like, wha? How awesome are these?

    September 28, 2016 at 7:35 am
  • Reply Katie @ Daily Cup of Kate

    Sudden change in training would probably be my biggest risk factor. How awesome of a program, though!

    September 28, 2016 at 8:14 am
  • Reply Lindsay

    Stress and sudden change in training are definitely my biggest risk factors. I tend to be injury prone so I have to work hard to make sure I don’t increase my training too quickly.

    September 28, 2016 at 11:32 am
  • Reply Dani @ Dani California Cooks

    I love RX bars! I’m pumped about this giveaway!

    September 28, 2016 at 11:59 am
  • Reply Rosa

    Gender! and maybe improper training

    September 28, 2016 at 1:25 pm
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