Considering Running? How to Start Safely and Avoid Injury
By Frank Kenny, BSc (Hons) Physio, MSc Sports Physio, CPSEM Level 2 Sports Physio.
Are you new to running and hesitant to start because you're concerned about potential injuries? Or do you often find yourself sidelined by running injuries, wondering if there's a way to break the cycle?
In this blog, Frank shares valuable insights on safely starting or resuming a running routine, a popular New Year's resolution. Frank, with his background in sports physiotherapy, has a particular interest in running biomechanics and running injury. This advice is particularly pertinent for those beginning their running journey in January, offering strategies to safeguard against typical running-related injuries we frequently encounter in practice.
Introduction
As we welcome 2024, many of you might be gearing up to hit the trails or treadmills. Whether you're just starting your running journey or are a seasoned runner, it's essential to approach your training with knowledge and care. We’re here to guide you through the nuances of running without falling prey to injuries.
Avoid These Common Training Mistakes
Training error is often cited as the primary culprit behind running injuries. This usually involves sudden fluctuations in training load, which can overwhelm your body's capacity to adapt. Running, by its nature, exposes your body to repeated impact forces. This leads to tissue breakdown that necessitates recovery time for healing. Overtraining, or skimping on rest days, disrupts this crucial repair process, leading to injuries commonly seen in the knees, ankles, feet, shins, and hips.
Injury Prevention Strategies
1. Monitor Your Training Load:
The key to avoiding injury lies in managing your training load. Spikes in training load, both in terms of volume and intensity, are major injury triggers. There are several different strategies to manage your running load, from the Acute Chronic Workload Ratio to the 10% rule. The Acute Chronic Workload Ratio is a method to compare your recent week's training load with your average training over the past month, helping to prevent overtraining and reduce the risk of injury
Runner's Story: A Practical Insight: John, a new runner enthusiastically increased his running distance from 5km in week one to 10km in week two, and 15km in week three. He soon experienced knee pain, a classic case of overtraining leading to injury. The lesson here is a gradual progression.
It's crucial to increase your running distance and intensity gradually. One approach can be adhering to the well-known '10% rule'. This means increasing your running distance and intensity by no more than 10% per week to give your body time to adapt.
2. Incorporate Strength Training:
Strengthening exercises are not just about building muscles; they also enhance your body's ability to handle the demands of running. Focus on exercises that strengthen your core, hips, and legs. Exercises such as squats, planks, and calf raises are vital in reducing the risk of injury.
Runner's Story: A Practical Insight: Consider Sarah, a seasoned runner who suffered recurrent ankle sprains. After incorporating strength exercises, focusing on her lower legs and core, she not only reduced her injury frequency but also improved her running efficiency. Include exercises like calf raises and planks in your routine to enhance your body's resilience.
3. Emphasise Recovery:
Understanding the importance of rest is crucial. Recovery days allow your body to replenish energy reserves and facilitate the physiological adaptations to your training load. This restorative process is where your body heals and becomes stronger, setting the stage for safer and more effective running sessions. Ensure adequate rest days in between runs particularly when starting. Some overload injuries such as achilles tendon injuries may not show up until 24 hours later so it is important to give the body time to recover.
Runner's Story: A Practical Insight: The story of Emma, a dedicated marathon runner, highlights the importance of recovery. She neglected rest days in order to increase the mileage as she didn’t have much time. This leads to fatigue and injury. By scheduling rest days in her weekly plan and focusing on proper nutrition and hydration, she was able to return stronger and more capable. Remember, recovery is when your body heals and grows stronger, making it a non-negotiable part of your training.
4. Wear the Right Footwear:
The choice of running shoes can greatly impact injury prevention. Research indicates that shoes should match a runner's foot type and running style. Shoes with adequate support and cushioning can help in reducing the impact on joints and muscles. It's also advised to replace running shoes every 300 to 500 miles to ensure proper support and cushioning are maintained.
Runner's Story: A Practical Insight: Linda's Experience: Linda, a recreational runner, often experienced foot and knee pain. Initially, she didn't pay much attention to her running shoes, instead opting to use her old trainers that she used for walks. After a visit to a specialty running store, she discovered she was wearing shoes that didn't suit her high arches. The experts recommended a pair with better arch support and cushioning. The change in footwear made a noticeable difference, drastically reducing her discomfort and enhancing her running experience.
5. Cross-Training for Balanced Fitness:
Incorporating different forms of exercise, such as cycling, swimming, or pilates, can enhance overall fitness and reduce the risk of running-related injuries. Cross-training allows different muscle groups to be engaged, improves cardiovascular fitness, and prevents muscle imbalances. Cross-training activities help in maintaining a higher level of overall fitness while giving specific running muscles time to recover, thereby reducing the chances of overuse injuries.
Runner's Story: A Practical Insight: Emma's Turnaround: Emma, an avid runner, frequently suffered from lower back pain and was prone to ankle injuries. Her physio suggested incorporating swimming and pilates into her routine. These cross-training activities not only gave her a break from the high-impact nature of running but also improved her core strength and flexibility. As a result, Emma found herself less prone to injuries, with improved stability and a stronger running performance.
Summary
As you embark on or continue your running journey in 2024, keep these tips in mind. Remember, the goal isn't to rush to a 10km milestone and then face injury. It's about building up to that distance steadily, ensuring you can keep running consistently and injury-free for the long haul. And if you ever find yourself in discomfort or need guidance, remember that we are here to support you every step of the way.
What to do next…
At Rehab Rooms we believe that successful treatment is down to accurate diagnosis and assessment, which leads to successful treatment outcomes. With this in mind…why not book online or call us at 01 4310 5634 to schedule a time that works for you.