Check out our key tips on how to avoid running injuries.
1. Rest
You should have at least two days a week and ideally one month a year away from your training routine. If you to listen to what your muscles and joints are telling you, it allows your body to relax and operate in a lower gear while it repairs itself.
2. Stretching
Find a daily stretching routine which targets your tighter or more frequently used areas. Efficient muscle function is your main defence against aches and pains. There are two main types of stretching you can do – static and dynamic. Dynamic stretching uses active, controlled movements to prepare muscles for exercise, while static stretching involves holding a stationary position to improve flexibility and aid recovery. Dynamic stretching is generally better before exercise, while static stretching is better afterwards, but it’s important to stretch appropriately so it’s best to do some research into what suits you best too.
3. Strength Training
This is simply about loading your muscles to your own appropriate level to strengthen them. This will fine-tune function and increase the control you have over your movement, reducing the risk of any joints or tendons overextending or becoming inflamed. Two examples of good strength building exercises for runners are single leg squats to strengthen your legs and ‘the plank’ to strengthen your core.
4. The Right Shoes & Insoles
There’s so much choice within shoe categories, brands, support levels and shapes. Whether you’re an overpronator who needs a support shoe or a neutral runner, once you’ve chosen shoes that are comfortable (with the help of a good running shop!) and supporting you correctly, you must make sure you don’t wear them after they’ve lost their magic.
Typically shoes will last up to 500 miles of running before the protective cushioning is worn out. And, of course, a performance insole suited to your arch type can improve comfort and help prevent injury.
5. Help From A Pro
It can be worth getting the advice of a physio, personal trainer or running coach who can advise you in more detail about specific stretches, strengthening exercises suited to your body type and any pre-existing weaknesses. Also getting a monthly sports massage will ease tension in any over-worked areas and prevent niggles.