How to avoid getting injured when you run?
There are many recommendations I make to runners who come through the clinic, whether you’re a social runner, a marathon runner or just starting up running!
The three tips below are some simple recommendations I make to avoid getting injured when you run, let me know what you think or get in touch on 8838 2882 if you’d like to learn more.
Top 3 tips to avoid running injuries
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Running in gears
Keeping the same pace all the time when you run means you may be confident confident in moving between gears. Much like a car, running gears require different speeds, starts and even muscles depending on what pace you’re running at.
A. Pace Variability: Different types of runs require different paces. For example, long, slow runs build endurance and capacity, while faster intervals enhance speed and anaerobic fitness.
Understanding when to run at a slow, moderate, or fast pace is crucial for effective training.
B. Muscle Engagement: Running at various speeds engages different muscle groups. Knowing how to engage these muscle groups appropriately is vital for injury prevention and improved performance.
C. Gear Shifting: Transitioning between these different “gears” during training is like learning when to accelerate, cruise, or decelerate in a car. It’s about becoming confident in adapting your pace to the task at hand, whether it’s a long, steady run, a tempo run, or sprint intervals. This adaptability allows you to maximise the benefits of your training while minimising the risk of overuse injuries.
2. Adding Strength Training
Incorporating strength training into your running regimen offers numerous benefits, and it’s not just about lifting heavy weights. Here’s why it’s essential:
A. Injury Prevention: Strong muscles and a stable core help absorb the impact of running, reducing the risk of injuries. A strong core supports good running form, while strong legs and glutes help prevent issues like shin splints and knee pain.
B. Running Efficiency: Strength training can improve your running economy by enhancing your stride and posture. Stronger leg muscles can generate more power and efficiency, making your strides more productive.
C. Balanced Development: Running primarily works certain muscle groups, which can lead to muscular imbalances. Strength training helps to even out these imbalances and promote overall muscular health.
3. Sleep, Rest & Recovery
The importance of sleep, rest, and recovery cannot be overstated when it comes to a successful and sustainable running routine:
A. Adequate Rest: Sleep is when the body repairs and regenerates itself. Aim for at least 7-9 hours of quality sleep per night. Rest is also important between runs, allowing your muscles and connective tissues to recover and adapt to the stress of training.
B. Training Absorption: Your body needs time to absorb and adapt to the training stress you’ve placed on it. Without proper rest and recovery, you risk overtraining, which can lead to injury, fatigue, and performance plateaus.
C. Consistency: A well-rested and recovered body is more likely to perform consistently over time. Consistency is key to making long-term progress in running and avoiding burnout.
The most important tip I have is to have fun! Running is a stress & tension releasing exercise for many, enjoy your run, enjoy the space that surrounds you and breathe in the beautiful fresh air!
Any questions at all, or if you need tips on how to get your body “running ready” get in touch with the clinic on 8838 2882 and lets have a chat about how we can get you striving towards your goals!
