Sidestep that running injury
With the weather starting to get warmer and the days longer, it’s so much easier to fit a run into your daily or develop a weekly routine, so avoiding a running injury should be a priority . Running is a fantastic way to improve your cardiovascular fitness, reduce your risk of certain chronic diseases and can also assist in losing a couple of winter kilos! To make sure that your body is ready and can cope with the rigours of running there are a few things that you can do to make your running more enjoyable, but most importantly, reduce your risk of injury. Whether you haven’t ran in years or are stepping up your preparation for your next marathon, there are some basic tips to help ensure that a running related injury won’t derail your latest exercise goals.
Set yourself up for a successful run
Regardless of how far you are aiming to run, having a balanced training plan is essential to avoiding some of the most common injuries seen by physiotherapists. Getting your running and training load (frequency, intensity, durations and distances) right is one of the most important components to prevent the development of overuse injuries, continued muscle fatigue and soreness. If you are starting running for the first time in quite a while it is advisable to slowly build up your running times and distances which will allow you to build a base level of running fitness before you look at setting more ambitious goals.
Many running related issues are primarily caused from biomechanics factors, or simply speaking, the relationship between the joints and muscles from your feet right through to your upper body. The footwear you use, the surface you run on and your running technique can all significantly contribute to either the development or avoidance of injury.
Enjoy pulling on your runners and building up the kilometres over the coming months, and remember to seek advice if you are having difficulty with your running or notice an injury starting to develop.