At goPhysio, we’ve been treating a surge of runners gearing up for spring events, keen to address any niggles or injuries before they become serious. Many of our patients are training for a great local event like the Eastleigh 10K or bigger events such as the London Marathon this April, and staying injury-free is at the top of their priority list!
Every year, we get panicked calls the week before (or even day before) an event, seeking urgent help with an injury. They tell us they’ve had the issue for weeks, but it’s only as race day approaches do they actually seek our help. Although we do what we can, sometimes not running is the only option and for us (and most importantly the runner), this is really disappointing.
Our experienced team of physiotherapists are well versed in both running and treating running related injuries. We asked Paul Baker, one of our physiotherapists, to share his expert advice for preparing ahead of your big race.
Here are Paul’s top tips:
1. Run Together
Running with a friend or joining a local running club can be a game changer. It’s a great way to stay motivated, maintain a steady pace, and make training more enjoyable. Having a running partner for those longer training sessions can help keep you consistent, especially during higher mileage runs.
2. Don’t Run Through an Injury
It’s common to experience a few aches and niggles as you push your body during training. However, ignoring pain and running through an injury can make things worse. Seek professional advice from a physiotherapist early on – our goal is to keep you on track for race day. With the right treatment and guidance, we can help you stay injury free and ready to tackle the start line.
3. Keep Stretching Interesting
Let’s face it – static stretching after a run isn’t the most exciting part of your routine. However, it’s essential to maintain tissue flexibility and prevent stiffness. To mix things up, try a yoga class, explore online yoga sessions, or incorporate a foam roller into your post run routine. These options can make stretching more engaging while benefiting your recovery.
4. Treat Yourself
After weeks of training, your muscles deserve some TLC. Consider booking a sports massage with us – it’s a fantastic way to refresh tired muscles, reduce tension, and give your body a well-earned boost during training.
5. Mix It Up
Variety is the key to staying motivated and avoiding overuse injuries. Plan a mix of interval sessions, hill runs, long distance efforts, and recovery runs into your training schedule. Avoid running the same route every time – explore scenic trails, find new areas of your town, try trail running, or even hit the track. Mixing up your terrain and sessions keeps training fresh and enjoyable.
Good Luck!
Best of luck with your winter and spring training over the next few months. Whether you’re aiming for a PB at the Eastleigh 10k or tackling a longer distance like the London Marathon, we’re here to help you stay on track and injury-free.
