Avoiding Injuries as an Experienced Runner
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Injuries happen. It’s a fact of life and they can occur whether you train 5 days a week or if you are completely sedentary. It is important to remember that injuries do not happen because you train, they happen because of the way you train (technique) or because you may be (unknowingly) neglecting other important elements like strength and flexibility. Through our online programmes we focus on gradually increasing intensity. Because this is done progressively, your body will adapt to the extra stresses being placed upon it so injuries shouldn’t happen…this doesn’t mean that they won’t however.
There are two main types of injuries, ‘acute’ and ‘chronic’. Acute are those which happen suddenly and which you can pinpoint, like a twisted ankle or a pulled hamstring. Chronic are the result of prolonged repetitive motion, for example, runners knee or heel inflammation. However, injuries are not inevitable and if we exercise with good technique and we are strict with preventative measures then we can exercise for years without picking up an injury. Below are 7 tips on how we can prevent being side-lined with an unwanted injury:
1. Warm Up Properly - Before you begin your workout, take the time to warm-up your muscles and prepare your body for exercise. Before all of our sessions we have included a comprehensive warm up comprising of gradual heart rate raising drills and dynamic movements to increase blood flow and mobility to all of the muscles and joints. A good warm-up primes your muscles for activity and reduces the risk of injury during your session.
2. Check Your Gear - Ensure that you're equipped with the right gear for your workout, including supportive footwear that provides adequate cushioning and stability. Replace worn-out shoes regularly to maintain proper shock absorption and reduce the risk of overuse injuries. Additionally, dress appropriately for the weather conditions whether that be adding or removing layers.
3. Overload Gradually – Your body is great at adapting to extra stresses placed upon it providing they are done in the correct way. A good training programme will progressively overload the system to improve different elements of fitness but it is important that you stick to the plan. If you skip sessions or jump ahead before completing the previous week of training, it could be too much for your body which could result in an injury
4. Improve Your Flexibility – When muscles contract over time they become shorter and tighter which can cause problems if not addressed. The best way to counteract this is to stretch after a session to lengthen those muscles which you have just been using. As part of all of our programmes we include a stretch section following each workout. It is important that you do not skip this element of the sessions as they go a long way in helping you stave off injury.
5. Take Recovery Days – Good training programmes should be carefully designed to ensure that there is enough intensity to see progression and improvement, but also enough rest for the body to be able to recover adequately. Inevitably there will be occasions when you are unable to complete a session on the scheduled day. Completing ‘back-to-back’ sessions on consecutive days won’t usually cause a problem. However, try not to make a habit of it. Remember your body needs rest days for recovery and to make sure it is ready for the next step up in intensity.
6. Fuel Your Body Adequately – Starting a session where you are dehydrated or under nourished means your decision making may be impaired and your muscle energy reduced. In this state you are more likely to make a technical error where technique is compromised or you over work a struggling muscle group. Ideally eat something around 2 hours before a session and then replenish you glycogen stores afterwards. It is important to take on carbohydrate and protein so try not to avoid food groups. Drink water throughout the day whether you are training or not. We should be aiming for 2 litres on a non-exercising day and more if you are training or if it is hot. In the coming weeks we will be sending you blogs about hydration and fuelling to help ensure you are on the right track.
7. Fully Recover From Previous Injuries – If you do pick up a light injury, make sure to rest it adequately and don’t attempt to come back too soon. If you have not fully recovered from an injury it can worsen over time. If it is something more serious or doesn’t seem to be improving, seek professional advice from a physiotherapist who will work through rehabilitation exercises to strengthen the affected area.
Injuries happen to everybody whether you are a complete beginner or a gold medal winning Olympic athlete. All we can do is take preventative measures to limit the likelihood of an injury occurring. Then, if one does, make sure to recover properly.
Good luck and take care out there!