Tips on Avoiding Injuries
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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 the ‘Foundation Running Programme’ we are focussing on gradually building up the length of time you are running. 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. Chronic injuries can be common in running due to the repetitive nature of the movement. However, injuries are not inevitable and if we exercise with good technique and we are strict with preventative methods then we can run for years without picking up an injury. Below are 5 tips on how we can prevent being side-lined with an unwanted injury:
Overload Gradually – Your body is great at adapting to extra stresses placed upon it providing they are done in the correct way. This programme progressively overloads the system to improve your strength and stamina 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
Improve Your Flexibility – When muscles contract over time they become shorter and tighter which can cause problems if it is 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 the Foundation Running Programme we include a stretch section following each run as well as a more in depth stretching workout, which incorporates some Pilates moves, every Sunday. 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.
Take Recovery Days – The programme has been carefully designed to ensure that there are enough workouts to see progression and improvement, but also enough rest days for the body to be able to recover adequately. Inevitably there will be a time over the programme 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 time increase.
Fuel Your Body Adequately – As this is a Foundation Runners Programme, we are not going to go into the science behind nutrition in too much depth. However, it is worth noting that 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 or 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 running or if it is hot.
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!