Running is a great way to stay fit and healthy, but unfortunately it can also lead to injuries. Here are some tips on how to prevent running-related injuries and continue to enjoy your running:
- Warm up properly. Before you start running, ensure you complete some type of warm up. This can include pulse raising activities, dynamic stretches and mobility, and prep/activation exercises to prime the body for the activity. Following a RAMP (Raise, Activate, Mobilise, and Potentiate) warm up structure is a good place to start – check out our Social Media platforms for some examples of RAMP warmups.
- Choose the right shoes. Wearing shoes that fit well and suit your running style is essential for preventing injuries. Shoes that are too tight, too loose, or worn out can cause blisters, pain, and instability. You may want to consult specialist running shops for the best advice on the shoes for you.
- Consistency and Progression of training. Our bodies will adapt and become accustomed a consistent stress applied to. When trying to progress your running, we would always suggest changing only one variable at a time (volume/distance ran, speed of the run, or frequency of runs). The 10% rule is usually a good place to start – do not increase your weekly running volume/distance by more than 10% of what you completed the previous week. Sudden changes or spikes in your training can often result in acute or chronic injuries.
- Listen to your body. If you feel any pain, discomfort, or fatigue while running, don’t ignore it. It could be a sign of an injury or a problem that needs attention. Book in with your physiotherapist to have the issue assessed and management appropriately.
- Recover well. After each run, a gentle cool down with some light movements and stretches is a good place to start. The big rocks of your recovery however should be ensuring you get enough sleep (7-9 hours per night), are appropriately fuelled (carbs, proteins, and fats), and are well hydrated to help your body heal and recover. When you have all of these in place, the use of ice, massage, or compression can further enhance your recovery. Our recovery suite and sports massage packages are brilliant in this regard so feel free to contact us to get booked in.
- Strength training. Runners often neglect strength training. The stronger we are, the less taxing running will be on our bodies. Having a good strength program in place should be a staple for all runners. Keep an eye out for example strength exercises on our social media pages.
This blog is an outline on how to prevent running-related injuries. However, if you are struggling with any niggles or issues, get yourself booked in with us to get it sorted and keep you running pain free!
