Running tips
Training
The key to successful running is regular training balanced with rest periods.
It takes time for the body to adjust to running, so training should progress gradually, increasing distance before intensity.
Training should be planned and should be progressive. It should include short term goals and gradual progression. This is known as ‘periodisation’.
Try to follow a training plan that is based around your distance and time objectives; e.g. a beginners 5K plan, an intermediary 10K plan etc. There are many, freely available to download from the internet.
Injury
It is worth having a check-up with a running coach, personal trainer or physiotherapist before starting training to minimize the risk of injury.
Very few of us are perfectly biomechanically efficient, and most of us will therefore be susceptible to some form of injury. Many running injuries are known as ‘over-use injuries’ and are caused as a direct result of these biomechanical issues.
It is therefore sensible to address these issues before training really starts, otherwise the body may well break down when put under stress by training. Training can then progress with minimal risk of interruption.
Footwear
It is vitally important to wear the most appropriate footwear for you and potentially an orthotic device or sports insole, if appropriate.
Common injuries
If injuries persist please see your GP, a physiotherapist or podiatrist. Sporting Feet have a list of good practitioners who are local to our shops it Putney and Richmond on our local events, clubs and professionals page.
Achilles tendonitis
Where it hurts: lower calf muscles, back of the leg
How it feels: stiffness, aches and pains
Main sports: football, rugby, running, racquets, netball
What to do: rest, ice, elevation, calf stretches, a heel lift or an orthotic may help prevent, common to over pronators
Plantar fasciitis
Where it hurts: bottom of the foot, around the heel
How it feels: sharp pain in the heel
Main sports: football, rugby, running, racquets, netball
What to do: calf stretches, an orthotic may help prevent, common to over pronators
Sprained ankle
Where it hurts: ankle
How it feels: sharp pain, can’t put any weight on it
Main sports: football, rugby, running, racquets, netball, golf, cricket
What to do: rest, ice, wear a support, an orthotic may help prevent, common to supinators
Shin splints
Where it hurts: inner part of the front of the lower leg
How it feels: soreness, some minor swelling
Main sports: football, running
What to do: ice, stretches, an orthotic may help prevent, common to over pronators
Runners’ knee
Where it hurts: around the knee cap
How it feels: pain while running or jumping
Main sports: running
What to do: ice, rest, run on softer surfaces, an orthotic may help prevent, common to over pronators