Top Tips for runners looking to prevent and avoid injury (Useful for beginners).
1. Recovery
Recovery is very important for any athlete but more specifically those
beginners who are looking to train for a marathon or already started training.
Many runners often get worried about not doing enough mileage or runs within
their weekly plan that they forget to include days of rest.
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This may
include:
- Foam rollers/ trigger point balls
- Ice baths or hydrotherapy
- Sports Massage
- SLEEP!
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Your body can absorb up to 3x your body weight when you run –
think of the amount of pressure and stress going through your
muscles and joints. It is important to allow time for them to
recover and repair to maximise their usage on the next run.
Listen to your body – it will tell you when something is wrong.
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2. Strength Training
Recent research has shown that runners who are more compliant with exercise/strength programmes are 85% less likely to sustain a running-related injury. Although there are so many benefits to strength training for athletic performance it is important you seek guidance and help if you need it – many athletes struggle to know where to start and what to do but that is normal.
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Ensure you are loading progressively.
• Integrate exercises around your running routine – do not overload!
• Pick the best time of day that works for you where you feel most motivated!
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3. Loading and Technique
Check the terrain and surfaces you run on, this could be affecting your technique and cause lack of stability through your centre of gravity. For example, road running compared to trail running are very different – the surfaces are different by which the impact is harsher on your joints.
Maintaining or sticking to one type of terrain for your body can absorb up to 3x your body weight when you run – think of the amount of pressure and stress going through your muscles and joints.
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It is also important to watch your technique – it is hard when running to spot if it is effective. If intensity increases and a certain part of your technique is wrong or off, it could cause injury. You can get a coach to observe or a partner or even get a gait assessment by which a professional can give you advise based on your personal history and genetics (We serve clients here for a running screening which includes gait assessments).
Olivia
Did you know Olivia works as an Academy Sports Therapist for Colchester United FC alongside SV Sports Therapy? Click here to find out more!
Did you know that we assess, treat and rehabilitate running injuries here at SV Sports Therapy? Get in touch today if this is you.
Give us a call to book in with Olivia on 0203 494 4343 or email reception@svsportstherapy.com or you can also book online here.
She would love to serve you!