Running Injury Prevention Tips

4 May 2012 5:32 PM -

At this time of year we start to see an increase in the number of injured runners presenting to the clinic, in fact statistics show that up to 90% of marathon runners will experience an injury during a year of training. Running is an extremely repetitive exercise; if there is a fault with the movement (a weakness, tightness etc. etc.) no matter how minor, by the time you have repeated it several thousand times something will give. So clearly one of the biggest challenges for distance and marathon runners is not only being able to go the distance, but making it to the start line. Here are some simple tips and easy mistakes to avoid when preparing for an event:

Too much too quickly – in our experience this is the most common cause of runners walking in to the clinic. Adaptation to training takes time. In the same way that you wouldn’t expect to walk in to a gym and pick up 100kg without building up to it slowly, it also takes time for your muscles to build up the endurance strength for running. Make sure you have an appropriate program for your training and ability level.

Know your limits – If you are tired and fatigued; your running mechanics will change to compensate. Make sure that you incorporate rest days, and cross-training days into your training schedule. Again an appropriate training program for your specific goals and ability level will do wonders here.

Stretch – Very, very, very important. As we use muscles they work into shortened positions and short tight muscles demonstrate inhibition, this changes the mechanics of your running stride, leads to compensating movement patterns, and ultimately injury. Stretching should always be completed after every run and held for 30s minimum. Stretching prior to running is not necessary and can be counter productive, however if you are doing short interval speed work dynamic stretching and mobility work is essential. Click here for more information on stretching.

Regular Sports or Remedial Massage – Recovery. This is just as important as training. You won't improve if you don't allow yourself to heal and recover. When we exercise we cause micro-trauma in our muscles which then repair and are stronger, however this can also cause our muscles to become extremely tight and lead to mechanical issues. A good massage with a qualified, experienced therapist will identify and treat these areas before an injury develops. Regular massage will keep your muscles in tip top working condition, help identify and prevent injuries, and improve your recovery meaning you can train more effectively.

Consider a screening session – this is especially important if you are new to running, or have had a series of injuries in the past. Any bio-mechanical faults or problem areas such as weakness, tightness, asymmetries and other imbalances will be addressed, and you will be taught how to address them to prevent injury from developing. Additionally a program designed specifically for your ability level and with your goals in mind will be prescribed for you. Click here to request more information about our running assessments.

Listen to your body – Does it hurt? Yes? Ok, so FIX IT! Don’t leave it for 6 weeks telling yourself it will go away on its own. The longer you leave it, the harder it is to fix it and the more likely you will need to take time off running.

If you have any questions about your running training or about our running assessments and coaching, we would love to hear from you you can either call us on 9698 3333, or email us.