Running is a fantastic way to stay fit, relieve stress, and enjoy the outdoors. Yet, it can also lead to injuries if not approached correctly. Here are some tips to help you stay injury-free while hitting the pavement.
What Causes Running Injuries?
Most running injuries we see in the clinic can be put down to ‘overload’. That is, doing more activity than your body can handle. If you keep overdoing it, you aren’t giving your body a chance to rest and recover.
There are also a multitude of factors which will influence each injury. Running volume, intensity and frequency are all very important pieces of the puzzle. But, things such as sleep, nutrition, genetics, previous injury history and psychosocial factors all have an impact.
Load Management
Effective load management is crucial to staying injury-free. Running too much too soon, or too far too often are the best ways to make sure you end up with an injury!
It’s important to have an appropriate training load, for your current ability. Keep track of your running volume and intensity to ensure you’re not overloading your body.
Most of your running should be done at a pace that is relatively easy. That is, a pace where you can still talk in full sentences. Completing 80% of your running at this pace will help you maintain an appropriate training load.
Lastly, try not to increase your weekly volume by more than 10-20% each week
Strength Training
A lack of general strength may put you at a higher risk of obtaining a running related injury!
Strength training also has the extra benefits . Such as improving tendon capacity, increasing bone density, and improving your running efficiency.
Some key areas to focus on are the glutes, hamstrings, quads and calf muscles
Implementing a good strength program can be tricky. Your physio can help design something that works for you!
Nutrition
Proper nutrition and hydration play a significant role in your performance and recovery. Ensure you consume a balanced diet rich in carbohydrates, protein, and healthy fats.
Additionally, drinking water may not be enough. If you are sweating during your runs, you will need to replace your electrolyte stores. This can be done by regularly consuming hydration drinks.
Sleep
There is a big relationship between sleep and injury risk. Having good quality sleep is the number one way to reduce your chance of getting injured. Improving your sleep hygiene can reduce your injury risk. It can also help improve your running performance and general health!
Listen to Your Body
Not all aches and pains will turn into injuries. But, your body will keep giving you some warning signs when something isn’t right. The good news is that you may be able to keep running whilst injured. However, it is important to get a clear diagnosis, and form a plan to ensure it doesn’t get worse
By following these tips, you can enjoy running while minimising the risk of injuries. Remember, the key is consistency and listening to your body. Happy running!