No one wants an injury, particularly runners. Not being able to run because of an injury is highly frustrating.
The good news is, so many running injuries can be avoided very easily with the right understanding, knowledge, preparation and planning.
Here, weโd like to share with you some top ways of helping to prevent an injury if youโre a runner.
Warm Up Effectively
A solid warm up should consist of foam rolling (which can improve performance), mobility work to maximise joint health and longevity, dynamic stretching and muscle activation to fire up the key players in running (calves, quadriceps, hamstrings, glutes). Running backwards is a great way of activating your glutes which play a huge role in stabilising the hips and promoting good form when running forwards. Read more about warming up here.
Route Knowledge
Know your run. If youโre heading out on a new route, make sure you know the terrain, any obstacles, gradients or side-planes and are equipped for the specific weather and conditions that youโre running in.
Train Smart
Increase mileage safely and run with proper form. There are so many resources now online to help guide and direct your training in a โsmartโ way. This is crucial to preventing injuries if youโre serious about progressing your running. Joining a running club or group is a great way to get guidance and support too.
Increasing Mileage
Beginners should avoid increasing their mileage every week. Instead try every 3-4 weeks. Add an extra day into your running week to increase your weekly mileage. Advanced runners should increase their mileage by 5-10% of their current mileage and remain there until theyโre comfortable. This may take several weeks. Injury can occur easily if you ramp up your speed or mileage too quickly. Remember, slow and steady wins the race!
Form
If youโve been injury free for a long time and you arenโt looking to shave seconds off of your PB, we wouldnโt advise you to alter your running form. Contrary to popular belief, there isnโt a โperfectโ running technique. Technique only really needs addressing if itโs causing you problems, if not, then donโt try and change it!
However, if you have an injury and a gait analysis suggests you would benefit from altering your form, it would make sense to address this issue. You might try to reduce your stride length so that you plant the foot with a vertical shin, this will reduce the forces transmitted through your legs and limit any deceleration from planting your foot too far forward. Also, try to maintain space between the knees. Allowing the thigh to internally rotate or drop in when you run can lead to overuse injuries occurring at the hip, knee and foot.
Footwear Advice
Ensure that you wear a comfortable shoe that fits well. Rubbing and blisters can put an end to anybodyโs run. Donโt be tempted to buy the shoes that look the nicest, fashion wonโt help keep you injury free. If you have low arches, find a shoe that supports you in the areas that you need it. Seek professional advice from a reputable running shop where you can try the shoes and they have video gait analysis. Read more about the importance of getting your footwear right here.
Strength Work Between Runs
A stronger kinetic chain will decrease ground reaction forces (GRF), making running more comfortable and more efficient. Working on your core stability will promote the transfer of forces from your upper and lower limbs, meaning less work for your legs. Strong glutes will stabilise your hips and prevent poor biomechanical loading from occurring. Pilates is a great way to help this or specific strength and conditioning exercises.
Balance & Proprioception
Proprioception is your bodyโs awareness of where it is in space โ so your joints and brain and muscles all talking to each other! Along with balance, itโs a crucial component to keeping you injury free. It enables your body to cope and respond to uneven terrain, pot holes and curbs and varied weather conditions. Both are very trainable with the right exercises.
If youโve ever sprained an ankle and havenโt undergone a rehabilitation programme, the chances of you re-spraining that same ankle are very high. After an injury your ankle suffers from a loss of proprioceptive ability and strength, which needs to be rebuilt with balance, proprioception and strength work. If youโre lucky enough to have never sprained an ankle but enjoy running both on and off road, lower limb stability with balance and proprioception work should be a part of your regular gym routine.
Catching Minor Injuries In The Early Stages (Recognition & Treatment)
Being able to recognise the early stages of injury will allow you to nip them in the bud before they become an issue. Examples include plantar fasciitis, Achilles tendinopathy, shin splints, runners knee or patella tendinopathy, ITB syndrome and muscle strains. As soon as any signs or symptoms are noticed, your best option is to consult an injury specialist. We all know what muscle soreness (DOMS) feels like. If itโs a different pain, donโt run through it or just think you can rest, it will disappear and then you can get straight back to your 10 miles!
We provide you with easy access to help and support if youโve developed a running injury. The majority of running injuries are what we term โoveruse injuriesโ and need a highly trained and experienced professional to really help you get to the root cause and address it effectively.ย
Cool Down Correctly
Exercise causes our muscles to break down on a microscopic level, which can lead to muscle shortening if left untreated. Stretching after running will help maintain the resting length of your muscles and prevent any imbalances from occurring.ย Sports massageย is a great way of helping recover too. A sports massage will help flush out any lactic acid and waste products left sitting in your muscles following exercise, as well as promote the flow of nutrient-rich blood to those areas to facilitate healing and decrease recovery times.
Sleep
Sleep is very important when talking about injury prevention in runners. When you sleep, hormones are released that promote recovery. When you donโt get enough sleep, stress hormones and inflammatory markers remain elevated which adversely affects your ability to recover. These hormones can also alter appetite regulation, potentially leading to weight gain. To remain injury-free, you need to sleep and recover to the best of your ability. Establish good habits by going to and getting out of bed at the same time each day, and try to get at least 6-7 hours of sleep each night as a minimum, 8 hours is great. Read how we think sleep is the magic elixir for runners on a previous blog here.
Do these eBibs from ilovetorun resonate with anyone? Certainly โrun trueโ for a lot of injured runners we see at the clinic!