5 tips for running injury prevention
In our last article we talked about understanding whether you are at risk of getting a running injury. Here are five simple ways to address those risk factors and make sure you get to that start line in one piece.
1. Increase training volume slowly
A very simple way to monitor your increase in training is by using the 10% rule . For example, if your long run is 10km one week then the next long run should be 11km and so on.
2. Aim to have a rest day before and after your long runs.
For those of you new to running you should be especially cautious with increasing volume or intensity of training. Planning rest days is important to ensure proper recovery. Aim to have a rest day or light training day on either side of your long run day.
3. Manage previous injury
If you have had an injury in the last 12 months that hasn’t fully resolved or affects the way you run, seek help preferably from a Physiotherapist with an interest in running related injuries. A Physiotherapist will carry out a professional assessment and guide you in the early stages of your training plan.
4. Improve movement control and running technique
It is a great exercise to have your running biomechanics assessed and the best time to do this is the start of your training. Subtle changes to your running technique can reduce your risk of injury and improve your speed!
On your own, try these simple screening tests:
Run on a treadmill in front of the mirror
Check your single leg balance. Can you balance on one leg for 10 seconds and keep your pelvis and leg steady? Can you do the same with your eyes closed?
Can you do a single leg knee dip/squat without the knee tracking inwards? Is it similar to the other side?
In the clinic we offer Running Assessments including a video analysis of your running and a thorough biomechanical assessment to identify problem areas or suggest technique changes that will help reduce the chance of injury.
5. Build muscle strength
If your running plan doesn’t include it, make sure to incorporate some cross training into your schedule e.g cycling, swimming, or rowing with some strengthening exercises. This is a great way to improve strength, help recovery and importantly avoid injury. A great from of cross training is Clinical Pilates which loads your muscles and joints in a controlled way using resistance, giving your body a chance to correctly align before putting it all together in a more dynamic way such as running.
If you are stuck for time replace one of your weekly runs with a strength and conditioning session.
Closing thoughts…
Remember, prevention is better than cure so put it into practice and train wisely.