Preventing injuries is crucial for runners. If you avoid getting hurt, you can run more steadily, rack up higher weekly mileage, take on tougher workouts, and ultimately run faster for longer distances.
TRAINING ERRORS
Doing too much too soon overloads tissues. Running the same way every day stresses the same spots. Here are some tips:
- Increase weekly mileage by only 5-10% at most
- Take recovery days
- Cross train to use different motions
- Switch up your routes and run on softer surfaces like grass
- Rotate 2-3 pairs of running shoes
- Group runs motivate but stick within your fitness. Don’t get pulled into longer/hillier runs than you’re ready for.
BIOMECHANICAL FACTORS
Your running form and technique matters. An inefficient stride overloads joints and tissues even if it looks good. Improving technique can reduce injury risk, however, changing form is challenging. Consider working with a coach or therapist experienced in running biomechanics. They can assess your mechanics to make expert recommendations. Don’t rely on looks alone to judge strain and efficiency. Work on form with a professional to run healthier for the long term.
RECOVERY TIME
Running puts stress on the body. When you allow enough recovery time between runs, this actually helps the body get stronger. The stresses act as a positive stimulus that makes your fitter as your body adapts. However, without adequate rest between workouts, your body can’t fully recover. Minor tissue damage happens. If you keep training without giving your body time to heal, these small injuries can get worse and turn into major damage.
INADEQUATE NUTRITION
Hard workouts drain energy reserves in your muscles called glycogen. This fuel powers intense running. When depleted, fatigue sets in hampering performance. If you don’t properly refuel between sessions, you’ll start the next run already low on glycogen. This premature tiredness raises injury risk. The same goes for dehydration. Not replacing fluids after runs can compound fatigue issues.
MUSCLE IMBALANCE AND WEAKNESS
Muscle imbalances from posture and anatomy raise injury risk. Many people have flat feet, knock knees, or other joint quirks. Daily habits like excessive sitting also throw off muscle balance – overworking some while underworking others. This leads to abnormal tightness or weakness. Jobs requiring static positions for long periods further engrain poor movement patterns.
These muscle imbalances change how you control and carry your body. This alters stride mechanics during running, overloading tissues in ways they aren’t meant to bear. See a physiotherapist in Harrogate or surrounding areas to identify and correct strength or flexibility deficits. They can prescribe exercises to restore proper joint alignment and muscle function. This helps you move smoothly and powerfully while running.
PRIOR INJURY
A prior injury in the past year drastically increases your risk of another one. The best bet is preventing that first damage. But if an injury occurs, fully rehabilitate it before running again. Make sure the area is completely healed, pain-free and cleared by your doctor or physical therapist. Ease back into training gradually, even old injuries that feel okay need continued rehab work to stabilise properly. Don’t rush back without taking time to properly treat and strengthen previously hurt structures. Reinjury likelihood remains elevated for months post-healing. Take a slow, progressive return focused on correcting underlying weaknesses. This gives your body its best shot at staying healthy as the mileage ramps up again.
STRENGTH TRAINING
Weak muscles are more prone to injury and less resilient to the impact forces of running. Focus on fundamental strength exercises. For runners, single leg strength is key. When you’re running, you are never on both feet at the same time. Each leg needs to be strong enough to absorb the ground reaction forces, which are about 2.5-3 times your body weight, during the landing phase.
FLEXIBILITY
Mobility – moving joints through full ranges maintains running health. But running itself tightens tissues with scar adhesions that restrict movement. Limited mobility from tight muscles changes stride mechanics in ways that cause injury. Dynamic stretches build flexibility and strength to counter this. Do moves like leg swings, lunges, squats daily, even on rest days. Balance drills like brushing teeth while standing one-legged improve stability. Use foam rollers and massage regularly to extend tight spots like calves and hamstrings. Keep tennis or golf balls handy at work to roll out feet. Maintain movement throughout day with regular bouts of stretching.