The risk of injuries starts in your head
You might run because it feels great, or perhaps you're aiming to break a Strava record. The motivation to run varies widely, and for many athletes, it’s the driving force behind striving to perform better. It’s seen as the key to success and progress. However, what’s less well-known is that motivation plays a significant role in the risk of injuries. And the type of motivation you have is the most important factor.
Internal vs external motivation
Maybe you run to clear your mind, to start your day strong, or even as the perfect lunch break. Those who run from an inner drive or for personal satisfaction, are intrinsically motivated. A runner who enjoys the activity itself, and not just training for external outcomes, is a prime example of this. This is what we call intrinsic motivation.
On the other hand, external motivation is driven by factors outside of yourself. Rewards, social recognition, or performance pressure are all reasons people might run. Think of an athlete who runs a marathon just to gain likes on social media. While external motivation can temporarily boost your performance, it's much less sustainable in the long term1.
How motivation can push you beyond your limits
Injuries are often avoidable by listening to your body. It’s crucial to respect your physical boundaries. Athletes with strong internal motivation are much better at doing this2. They tend to follow more balanced training plans with plenty of rest and recovery which is key to prevent injuries3. Those who are intrinsically motivated appear to have a higher degree of self-regulation and autonomy. These athletes can adjust their efforts based on how their bodies feel.
Athletes who focus more on external goals may push beyond their limits more frequently. Research shows that a strong external motivation can increase the risk of injury4. For instance, if you’re seeking social validation, you might push yourself harder to meet goals that you think are expected of you. This can lead to overexertion and injury.
Look for conscious focus
Motivation is something to be nurtured — it plays a huge role in your success and well-being. External motivation can be helpful in the short term, offering a small boost for your goals. However, if you want to stay healthy and injury-free in the long run, it’s best to come from an intrinsic motivation. You’ll respect your body more, guard your boundaries more effectively, and improve your performance sustainably.
So, don’t pay too much attention to the expectations of those around you. What do you want to achieve with your running? Focus on what truly matters to you. Follow your inner drive and reach your fitness goals in a healthy and balanced way.
1 Deci en Ryan, 2000
2 Lonsdale et al. 2009
3 Jowett & Ntoumanis, 2004
4 Kimotsuki et al. 2024
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