Whether you’re a seasoned runner or just starting out, running is an excellent way to stay active and improve your overall well-being and our team are here to help you on your running journey.
It’s important to kep a few things in mind as you launch into running, particularly when you up your kilometers. Injuries can happen, but with the right knowledge and precautions, you can minimize the chances of setbacks and keep moving forward. Today, we’re going to discuss the most common reasons people get injured from running and share three essential tips to help you reduce your risk of injury.
Understanding Common Running Injuries:
Before we delve into prevention strategies, let’s first understand why injuries occur in the first place. In the clinic and the gym we often deal with these three things:
- Overuse Injuries: These occur when the body is subjected to repetitive stress without adequate rest and recovery. Examples include shin splints, runner’s knee, and Achilles tendonopathy.
- Improper Form: Running with poor biomechanics or incorrect form can put strain on certain muscles and joints, and when they aren’t able to handle the load it can lead to injuries over time.
- Inadequate Warm-up or Cool Down: Failing to properly warm up before a run or cool down afterward can also increase your risk – going from 0-100 real quick isn’t ideal!
Now that we know what could be causing your pain, let’s explore three tips to help you stay injury-free as you ramp up your running routine.
Tips for Injury Prevention:
- Gradual Progression: One of the most important principles of injury prevention in running is gradual progression. Avoid the temptation to increase your mileage too quickly, as this can overwhelm your body and lead to overuse injuries. Instead, aim to increase your weekly mileage by no more than 10% each week. This gradual approach allows your muscles, tendons, and ligaments to adapt to the increased workload gradually, reducing the risk of injury.
- Strength Training: Incorporating strength training into your routine is key to building resilience and preventing injuries. Focus on exercises that target the muscles used in running, such as the quadriceps, hamstrings, glutes, and core. Exercises like squats, lunges, deadlifts, and planks can help improve muscular strength and stability, reducing the likelihood of imbalances and overuse injuries. Additionally, don’t forget to include exercises that strengthen the muscles of the feet and ankles, as strong lower leg muscles provide essential support and stability while running.
- Proper Form and Technique: Paying attention to your running form can go a long way in preventing injuries. Focus on maintaining good posture, keeping your shoulders relaxed, and landing with a midfoot strike beneath your body rather than heel-striking. Strive for a quick cadence and avoid overstriding, which can increase the impact forces on your joints. Get an assessment with one of our team, for example our running expert EP Matt – feedback from a professional will ensure your form is optimal and allow you to address any potential issues before they lead to injury!
Footwear also plays a huge role here, and if you’re wondering where to look we highly recommend visiting our friends over at On Running!!
By following these three tips – gradual progression, strength training, and proper form – you can significantly reduce your risk of injury as you increase your kilometers. Remember that consistency and patience are key; listen to your body, and don’t ignore any signs of discomfort or pain. If you do experience any persistent pain or injury, don’t hesitate to send us an email or drop by the centre and we will be able to put you in contct with one of our experienced team members.
At our gym and allied health center, we’re here to support you every step of the way. Whether you’re looking for personalized training programs, expert advice, or a supportive community to keep you motivated, we’ve got you covered.
Happy running!