Trying to regain that spring in your step?
Did you know… according to the Harvard School of Medicine, 30-75% of runners will suffer a running injury each year. Other studies put this figure up to 80%!
Clearly, injury prevention should be a top goal for every runner!
If you’re running to keep fit, try something new or training for your first half marathon, then this is the blog for you. Aches and pains will still happen (all part of being a runner), but if you follow this advice you’ll dramatically cut down your injury risk and continue doing what you love and achieving your goals…
Spring is around the corner and soon the warmer weather will encourage us to lace up and hit the ground running. Running places a huge demand on our joints, muscles and tendons and if demand is increased too quickly, can leave susceptible to injuries and overuse issues.
There are many ways in which you can minimise your risk of injuries:
1. Include a proper warm up and cool down – include dynamic stretches, using a foam roller and massage ball to release trigger points.
2. Work on your running related strength and condition – mobility work through the hips, knees ankle, back, and strengthening through integral muscles such as the glutes, hamstrings, quads and calves
3. Run on softer surfaces where possible – grass, trail, athletics track. Even bitumen is preferable to pavement.
4. Run with a softer foot. Take out the earphones and actually listen to the sound your steps make. Do you stomp? If so, read on...
5. Shorten your steps, increase your cadence. This will stop you from over striding which places excessive load through your hips, knees and feet. This is turn will place your body more forward over your shins, resulting in a more desirable mid to fore foot strike, creating a softer landing compared to a long stride with a heel strike.
6. Use a small arm swing to reduce unnecessary upper body rotation
7. Don’t try and increase your mileage too quickly. Make sure you have a structured and specific training program
8. Look at your foot wear - are they worn down and unravelling at the seams? Runners that are old and worn out will offer little support and cushioning for your joints, so a replacement may be needed before embarking on your fitness journey
9. Any niggles or pain? Get them checked out by a health professional! This is especially important if you have a goal or training for an event. You want to get on top of injuries early before they progress and become worse. Often, injuries and pain may get better with rest, but when jumping straight back into the aggravating activity, the pain will return.