5 tips to reduce injury when running
As a physiotherapist and a keen runner, I understand the challenges faced by runners when it comes to injuries.In this edition, I will share five effective tips to help you reduce injuries when running. Lets dive in!
Proper Warm-Up and Cool Down: Always start your run with a dynamic warm-up to prepare your muscles and joints for the activity ahead. My personal favourites are banded crab walks and banded squats. After your run, incorporate static stretches to cool down, foam rolling, massage gun which can all promote muscle recovery.
Gradual Progression: Avoid increasing your mileage or intensity too quickly. Gradually build up your running volume and intensity to give your body time to adapt and strengthen. A general rule of thumb is to increase your mileage or intensity by no more than 10% per week to prevent overuse injuries like stress fractures or tendon issues.
Proper Footwear: Invest in a good pair of running shoes that provide adequate support and cushioning for your foot type and running style. Replace your shoes every 300-500 miles or when you notice signs of wear to maintain proper shock absorption and reduce the risk of injuries like shin splints or plantar fasciitis.
Strength Training and Cross-Training: Incorporate strength training exercises into your routine to build muscle strength and improve overall stability. Focus on exercises that target the muscles used in running, such as the quadriceps, hamstrings and calves. Additionally, consider cross-training activities like cycling, swimming, or yoga to provide variety and reduce the repetitive stress on your muscles and joints.
Listen to Your Body: Pay attention to any signs of discomfort or pain during your runs. If you experience persistent pain, fatigue, or unusual symptoms, it's important to rest and allow your body to recover. Ignoring pain or pushing through it can lead to more serious injuries. Be proactive about addressing any issues by seeking advice from a healthcare professional or physical therapist.
By following these tips, you can help reduce the risk of injury and enjoy a safer, more enjoyable running experience. Remember, if your any pain persists or worsens, it is essential to consult with a healthcare professional for a proper diagnosis and personalised treatment plan.
I hope these tips will help you!
