How to avoid injury.
Overuse injuries account for approx 80% running related injuries so here’s my top tips for avoiding these pesky barriers to that all important consistent training and racing fun!
- Avoid sudden spikes in training.
Try not to increase any if the following too much too quickly.
Frequency - How many times a week you run
Intensity - How hard you run
Time - How long you run for
Type - Type of training (speed, hills, fell)
One of the best way to do this is to have a good quality coach or to at least plan your training.
- Be flexible with your training/ be open and honest with your coach.
So if you’re feeling fatigued or flat then switch to an easy run, but when your feeling good have confidence to push hard.
- Prioritise Recovery and Sleep
Make sure you’re recovering from the training you’re put in the bank. I say this a lot but it’s a true! “Sleep is where the magic happens”. In fact those who sleep less than 7 hrs per night are at a greater risk of injury! The key thing to note is, training forces the physiological adaptations that take place when you recover, so recovery it is vital.
- Strength Training
Implement a simple strength plan in to your diary. It does not need to be complicated! Squats (they don’t need to be deep), calf raises, deadlifts, lunges and resisted hip abductions (crab walks) are all great and simple. The important thing is to try and lift heavy! You want a weight that means you can only do a max of 12 repetitions. Some heavy books in a bag will do. I’ve even prescribed squats holding a toddler before! If you don’t have any weights then repeat until you fatigue. See the page on my website on specific strength training for runners and endurance athletes.
The simple fact is you need to fuel for the task in hand. If you’re under fuelled then your body doesn’t just not perform it also can’t repair and adapt from the training. Eating enough is key and where I see many patients go wrong. If in doubt seek advice from a qualified professional.
For more in-depth advice on how to reduce injuries, head to the dedicated page on the site HERE