In recent years running has seen an explosion in popularity. It’s free, it gets you outdoors and it’s great for the heart and lungs. However, this is a very high impact exercise. High impact does not mean “bad”, but it does mean that there needs to be an emphasis on injury prevention. No matter what your level, whether you are embarking on your first Couch to 5km or are an experienced marathon veteran, you will benefit from making these changes to your programme.
- Warm Up/Cool Down: Half-hearted stretching does NOT count! A warm-up must be dynamic, increase your heart-rate and blood flow to the muscles. A cool down must allow heart rate and body temperature to lower gradually and for muscles to return to their optimal length
- Recovery: An often over-looked aspect to any training plan. Joints and soft-tissue must be allowed time to recover from the increased impact of road running. Ignoring this is a big mistake! Don’t let all of your hard work be undone with a repetitive strain injury.
- Strength and Conditioning: While running is a fantastic form of cardiovascular exercise, muscle groups such as the core and gluteal muscles still need to be addressed in a separate, specific exercise programme. Doing so will not only help to prevent injury, it will make you stronger and faster without running a single step!
- Correct footwear: One type does not fit all! Knowing your own foot and it’s biomechanics is essential to get the perfect shoe for you. As is replacing your shoes according to the manufacturers specifications, usually every 300km or so.
- Variable Running: Like our minds, our bodies get bored! Running the same distance, the same pace on the same route 5 times a week is not effective. Distances, especially longer distances should not be repeated consecutively. Introduce a pyramid type plan for your week ie 4km, 5km, 3km, 8km. This is a far better 20km target than doing four 5km runs.
With a wealth of information available today at your fingertips, it can be difficult to sort the good from the bad and understand what is best for you. If you have any injury concerns we at East Cork Physiotherapy Clinic can provide a full assessment and treatment with an individualised rehabilitation programme. If you need your feet biomechanically assessed we can look after you. Please do not hesitate to contact us if you need guidance.
Remember
If you are interested in booking an appointment with one of our Chartered Physiotherapists that specialise in sports injuries or simply need some guidance, then please give us a call on 021 4633455 or Book Online.
We hope you enjoyed this blog by Mark Canning, Chartered Physiotherapist