Preventing injuries and getting fit for long events
Rosemary Marchese – Physiotherapist and Schroth Physio for Scoliosis
Running season is upon us and so too are the injuries. I’m thinking Runner’s Knee, ‘Osgood Schlatter’s’, Severs’, ITB Syndrome and plantar fasciitis, just to name a few. Sound familiar? Getting ready for running season should incorporate some do’s and don’ts. Even the most experienced runners can forget the basic injury prevention rules. I’ve devised a list of reminders to help get you on track.
Running season prep tips:
- Do include some resistance training rather than just logging heaps of kilometres.
- Address your weaknesses early, before pain hits.
- Do your research when it comes to purchasing shoes.
- Avoid long periods of time standing or walking in uncomfortable shoes, such as stilettos, when not running.
- Recognise that stress at work or home can also increase injury risk.
- Do your glute prep! A lot of running injuries are at least partially related to some form of poor glute activation.
- Plank, but you don’t always need to increase this to long durations. Frequent, short durations can be super effective.
- Get familiar with taping (if you’re not allergic) if you are injury prone and practice taping before events so your body is used to it. At the very minimum this will help remind you to look after your body.
- Training in the morning if you are looking for a fresher approach to your running. A good night’s sleep can positively influence training.
- Prep your body to run. Simple things like a short walk, some calf raises, lunges and leg swings can help to ‘prime’ the body for its run.
- Don’t ignore pain. Address it early and avoid long term damage and lots of time off running!
- Don’t just run long kilometres without the high intensity interval training in your program as well.
- Don’t run on empty. Clocking kilometres after a hard day’s work may feel like a stress reliever but it may do more than harm than good. Long, stressful days can negatively impact your training session.
- Don’t forget the fartlek training. Hill runs are imperative inclusions in a running regime.
- Don’t try new foods and drinks just before the big race. Get familiar with your diet regime for events beforehand.
- Don’t overthink it if you are struggling with motivation.
- Don’t avoid your physio’s advice. Do your homework!
- Don’t race out the door at full speed first thing in the morning. Let yourself go slow to prep the body and avoid injury.
- Don’t avoid the cool down and stretching part of the workout!
- Don’t spend your running training time mostly on the treadmill. Treadmills do half the work for you. Some indoors cross training can be good, but to train for running outdoors you need to train outdoors!