With the cooler weather starting & sport starting back there has been a mini boom in running based injuries, we don’t want to scare people away from running as exercise, so we thought it was about time for a refresher on tips and tricks to help minimise your risk of injury. Running is the cause for some common injuries we see in the clinic, including ankle, knee and hip joint pain, as well as muscular injuries such as shin splints, tendinopathy (achilles and patella) and muscular strain.

 

Gradual Progression:

Gradually increase your distance, intensity, and speed. Sudden increases in training volume can lead to both acute and overuse injuries.

Proper Warm-Up:

Start with a dynamic warm-up to increase blood flow and prepare your muscles and joints for the activity. Include exercises like leg swings, arm circles, and light jogging to get the blood pumping.

Strength Training:

Incorporate strength training exercises to build muscle stability and support. Focus on exercises that target the core, hips, glutes, and lower body, such as glute bridging, lunging and  squatting.

Cross-Training:

Mix up your workouts with activities like swimming, cycling, yoga, or strength training. This helps prevent overuse injuries and provides a more balanced fitness routine.

Rest and Recovery:

Allow time for rest and recovery between intense workouts. Your body needs time to repair and adapt to the stress of running.

Proper Footwear:

Wear running shoes that fit well and provide the appropriate support for your foot type and running style. Replace worn-out shoes regularly.

Surface and Terrain:

Mix up your running surfaces to reduce repetitive stress on the same muscles and joints. Include trails, grass, and softer surfaces in addition to pavement.

Flexibility and Mobility:

Incorporate stretching and mobility exercises to improve flexibility in muscles and joints. Focus on areas prone to tightness like the hips, hamstrings, and calves.

Nutrition and Hydration:

Maintain a balanced diet rich in nutrients to support muscle function and recovery. Stay hydrated before, during, and after runs.

Mindful Running:

Be mindful of your body’s signals and avoid pushing through pain. Pay attention to your form and breathing.

 

Remember, every runner is different, and what works for one person may not work for another. It’s important to tailor your training plan to your individual needs, and to be patient with your progress. If you’re new to running or have specific health concerns, consider consulting a healthcare professional or a certified running coach for personalised advice. Click here to book now 

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