Analysis: While running has incredible benefits for the mind and body, over half of runners get injured each year, meaning preparation is key
With longer evenings approaching, many of us are dusting off our running shoes and setting our sights on Parkruns, 10ks and half marathons throughout the year. Whether you are new to running or a seasoned pro who hibernated for the winter months, keeping injury at bay is probably at the forefront of your mind.
Studies suggest that whilst running has incredible benefits for the mind and body, over half of runners get injured each year. So, what can we do to stay injury free? As a physiotherapist and researcher with a PhD in running injuries, here are my top tips to avoid retiring the running shoes early!
Lay the foundations early
Most people think that physical fitness is the limiting factor when it comes to running. However, running places loads on your body of two to four times your body weight with each step. While this is good in improving many factors, like bone mineral density, our body needs enough time to adapt to these loads. Just because your heart and lungs may be ready to run a full marathon, that does not mean that your knees are.
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From RTÉ's Running Podcast, Brian O'Connell talks to physiotherapist Patrick Carroll about strength and conditioning programmes for runners and clinical psychologist Dr Malie Coyne on how much our minds influence our bodies
Giving yourself plenty of time to start to allow the different body structures to adapt to the new loads that running places on it is key to avoiding injury. Building up over a long period of time, starting training months before any races is a good idea. This may mean that you are doing some walking and running within your early sessions. Whilst this can feel slow at first, this can help your body get used to the demands of running. Soon you will be dropping those walking periods and running for longer!
Mix it up
Some research supports implementing cross-training in your exercise routine. Cross training means adding in other exercises alongside running, and includes things like yoga, gym sessions, cycling or Pilates. There are lots of benefits to incorporating other exercise types, including improving flexibility, balance and growing your muscles.
Cross-training allows your body to have a break from running, whilst still maintaining your fitness. It is also a good approach to strengthen other muscle groups and parts of your body that don't get as much of a workout when you are pounding the pavements.
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From RTÉ Radio 1's Morning Ireland, reporter Sheila Naughton speaks to people who wake up early to exercise.
Train for what you're aiming for
One key concept in sports and exercise science is specificity - doing training that is similar to your goals. In practice, this means if you want to be a weightlifter, you need to lift weights, if you want to be a runner, you have to run. Your training must look similar to your goal in order to avoid injury and improve. Whilst crosstraining helps build general fitness, it can’t replace the very movements that prepare your joints, tendons, and muscles for the real thing, and you can’t cheat on your mileage!
Try to map your training to what you ultimately want to be able to do. For example, if you want to run a 10km race on road in under 60 minutes, work up to this speed on that exact surface. Think about it like this, though doing gym weights to beef up for a swimming competition is great, you can’t beat time spent swimming in the pool!
Avoid sudden large changes in training
Whilst some variation in your running routine can be good (like trying different surfaces, running at different speeds or changing the distance), large, sudden changes, especially coming up to any race is to be avoided. Some people think this just relates to big spikes in training load, but even something as simple as changing your running shoes suddenly before a long run can spell disaster.
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From RTÉ Brainstorm, why some runners get injured - and how to stop it happening
This is because these changes typically alter the amount of loading on our joints, muscles, and other structures and how it is distributed across the body. Any big change, whether it is running a lot faster, a lot longer, or changing up your shoes should be implemented gradually. Slow and steady really does win the race!
Listen to your body
Many runners are set on achieving a goal, whether that is completing the Dublin Marathon, or a 5km personal best on Strava. However, it is always important to listen to your body. If you feel that you are getting tight, achy or sore, it is important to reassess. This doesn’t mean you need to abandon running completely, but you may want to pare your training back or temporarily switch to a different exercise for a few days.
If you are starting to notice a niggle, you might want to reflect and make some tweaks. It could be that you have recently made big changes to your training or could just be that you are run down. Whilst consistency is key, your body needs time to heal and adapt, so keeping attuned to it will help you to address an injury before it escalates.
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The views expressed here are those of the author and do not represent or reflect the views of RTÉ
