Running is an exhilarating and liberating activity that brings joy to countless enthusiasts. Whether you’re a beginner or a seasoned marathoner, the last thing you want is a pesky injury to dampen your running spirit. Fear not, fellow runners! In this blog post, I’ll uncover the seven rules to injury avoidance, helping you stay fit, healthy, and most importantly, having a blast on the track or trails. So lace up your running shoes and let’s dive in!
Rule 1: Listen to Your Body:
Your body is your running companion, and it knows best. Pay close attention to any warning signs it sends your way. That twinge in your knee or that ache in your shins? Don’t ignore them! Instead, embrace the wisdom of @physiorun on Instagram, where you can find expert advice on injury prevention and recovery. Remember, your body is your biggest ally in the quest for injury-free running. One way to listen to your body is to learn about how it moves. The classroom is designed for this purpose in mind. Weekly mobility and movement classes challenge you to learn about your body.
Sign Up HereRule 2: Warm Up and Cool Down:
Just like a warm cuddle, a proper warm-up and cool-down routine embrace your muscles and joints, preparing them for the intense running ahead. Dynamic stretches, gentle exercises, and a gradual increase in intensity will help your body adapt to the upcoming challenge. All you are really wanting to do pre-run is elevate the heart and also move the joints through as full a range as required for the event. And when you’re done with your run, cool down with static stretches and relaxation techniques to aid in recovery. In other words, lower the heart rate and stretch any areas that may feel tight. Trust me, your body will thank you! Your next run starts with a good recovery. There are examples of a warm up series for the hips below. The Cal Poly hip routine is one of my favourite ways to dynamically move the body to ensure you are ready for your run. There are many other videos on the youtube channel – please click the subscribe to gain access to the running video library.
Rule 3: Embrace Strength Training:
Building a strong foundation is crucial for injury avoidance. Include strength training exercises in your routine to target muscle imbalances, improve stability, and enhance overall performance. Strengthen your core, glutes, and hips to keep your body aligned and reduce the risk of injuries. Who said running was all about the legs? It’s time to get that full-body workout and unleash your inner powerhouse! I spent pretty much all of lockdown researching and comprising a structure that allowed me to embrace strength work. I created “Running From Injury”, an hour long class to be done once a week that included the major areas for improving as a runner but also target the main areas required for running. A warm up, followed by a move well section (which varied over the weeks) to the quadriceps, calfs, hamstrings, glutes and core were all addressed before finishing with a plyometric set and a cool down. I loved them so much – below is a taster of the class which are available on the website to subscribers as part of your £5 monthly tariff. A whole catalogue (36 hours worth) of strength workouts for you the runner.
Rule 4: Gradual Progression:
Patience, dear runners, is key. Avoid the temptation to leap into marathon training right off the bat. Gradual progression is the secret sauce to injury avoidance. Increase your mileage, speed, and intensity gradually, allowing your body to adapt and recover between runs. Remember, slow and steady wins the injury-free race! Knowing your pace is so important – if you don’t know roughly what you are trying to achieve in a race – how do you know you are achieving it?
Rule 5: Quality Over Quantity:
When it comes to running, it’s not just about the number of miles you log; it’s about the quality of those miles. Focus on your running form, maintain good posture, and strive for efficient movement. Avoid overstriding and mindfully increase your cadence to reduce impact on your joints. Quality runs will not only keep you injury-free but also enhance your running performance. Talk about killing two birds with one stone! I read and base a lot of my work around the book ” The Lost Art of Running ” by Shane Benzie and the prompts, cues and just the way the book is written is easy to pick up and lets you explore running more efficiently – he travels the world watching/observing/analysing runners to improve their efficiency.
Rule 6: Rest and Recovery:
Rest is not a four-letter word; it’s a runner’s best friend. Give your body the rest it deserves to recover and rebuild. Adequate sleep, proper nutrition, and active recovery techniques like foam rolling or yoga can work wonders for your running longevity. Embrace the art of recovery and let your body rejuvenate, ready to conquer new challenges.This is always something that is personal choice but it isn’t a challenge to have less rest than the next person. The challenge is to be intune with your body enough to know when it needs it and when is ok to carry on. Rest can also be active recovery – x-training or yoga/pilates etc. Rest isn’t a negative thing, in fact it is your superpower – reframe it as such.
I wrote a lovely piece on overtraining and the importance of rest here.
Rule 7: Variety is the Spice of Running:
Running, like life, is more fun when it’s not monotonous. Mix up your training routine with cross-training activities like cycling, swimming, or yoga. Incorporate different running surfaces, explore new routes, and join running groups or clubs to keep your motivation soaring. By adding variety, you not only reduce the risk of overuse injuries but also keep the spark alive in your running journey.
For lots more hints and tips around running – click on the picture above or the link here – to purchase The Ultimate Marathon Runners Handbook We go into further detail include more resources to help you complete your journey towards the marathon.
Congratulations, my running comrades, you’re now armed with the seven rules to injury avoidance! Remember to listen to your body, warm up and cool down, embrace strength training, progress gradually, focus on quality.
Kind regards
James @physiorun