You’ve got to start somewhere…
…but let’s try get
there injury free
January is almost over and it
brought an increase in running related injuries to the clinic. The annual ‘get
up off the couch and let’s get moving’ attitude is taking it’s toll and
harnessing its price in broken bod’s.
If you’re new to running or have been away from the rush for
a prolonged period let’s see if some tips from both experience and research can
help improve things for some of you guys.
1) Mix Running and Walking:
Few can manage a full mile straight out the door. This is a lifestyle choice and one you hope to continue, don’t get discouraged and make yourself sick of it before you start enjoying it.
Try Run 30sec: Walk 90sec. Gradually you can increase the 30:90 ratio, e.g.
30:90 à 45:75 à 60:60 à 75:45 à 90:30 à Running consecutively until it’s built up to 20mins.
Run for time not distance. This will help minimise the chances of developing injury as you begin your programme.
2) Training Buddy:
Few can manage a full mile straight out the door. This is a lifestyle choice and one you hope to continue, don’t get discouraged and make yourself sick of it before you start enjoying it.
Try Run 30sec: Walk 90sec. Gradually you can increase the 30:90 ratio, e.g.
30:90 à 45:75 à 60:60 à 75:45 à 90:30 à Running consecutively until it’s built up to 20mins.
Run for time not distance. This will help minimise the chances of developing injury as you begin your programme.
2) Training Buddy:
Getting someone involved in this
quest with you makes it more likely that you will adhere to your new lifestyle.
(Not exactly the intended audience
of the attached pic but hey, couldn’t hurt getting your mate to sign it???)
3) Talk to Them:
The
Talk Test: You should begin your running programme at a pace that allows you to talk to your
training partner without gasping.
4) Shoes:
Your
real training buddy. An incredibly important purchase. If you are unsure about the best type of shoe
for you call into your local Chartered Physiotherapist for some advice and guidance.
Simple
Tip: They should be snug not tight and well laced when you wear them.
5) Running Surface:Grass is the softest surface to run on but has disadvantages namely, it can be uneven and slippery when wet.
Concrete pavements should be avoided where possible with links to increased risk of injury such as shin splints, tendinopathies, IT band syndrome.
Tar roads is where most runners pass most of their miles – if this is the case for you try to ensure the road is not overly cambered as this can cause injury over time.
Trail running where possible is one of the more pleasant ways to pound away the miles
6) Eat Well: Plan your Diet:
Once again, don’t make
unrealistic goals. This is a long-term commitment.
Be the Tortoise not the
Hare.
You may feel like a tortoise in running terms but the point is that you
will reach your goal in the end. Increasing exercise coupled with
an unrealistic diet will hinder performance, may make your legs feel heavy and
sluggish and make the thoughts of going for a run feel like the last thing you
want to do. Graze throughout the day, eat
little, often and balanced: Your body needs fuel to run.
7) Listen to your body:
The uncomfortable sensation of soreness which develops over the days post exercise is normal.
There should be no sharp, stabbing type pains.
Pain which does not subside after a couple of should be assessed by your Doctor or Chartered Physiotherapist. Pain on one side of the body but not on the other may need assessment also.
The uncomfortable sensation of soreness which develops over the days post exercise is normal.
There should be no sharp, stabbing type pains.
Pain which does not subside after a couple of should be assessed by your Doctor or Chartered Physiotherapist. Pain on one side of the body but not on the other may need assessment also.
8) Overtraining?
As you continue to immerse
yourself in all things running it is important to avoid overtraining. It is a
condition which occurs when the intensity and volume of an individual’s
training exceeds their capacity to recover. It can result in the appearance of
symptoms such as constant fatigue, depression, chronic muscle soreness,
irritability to name but a few.
Once again,
Listen to your Body
9) Warm Up:
Warm-Up with some light jogging/walking.
Your warm up should contain some dynamic stretches and long sustained stretches should be avoided pre-run.
Warm-Up with some light jogging/walking.
Your warm up should contain some dynamic stretches and long sustained stretches should be avoided pre-run.
10) Cool Down:
As you end your run you should devote 10/15mins to stretching. Sustained stretches lasting 30seconds each are important to avoid developing undesirable muscle conditions which can lead to injury. Focus on the legs and lower back.
As you end your run you should devote 10/15mins to stretching. Sustained stretches lasting 30seconds each are important to avoid developing undesirable muscle conditions which can lead to injury. Focus on the legs and lower back.
Over the coming weeks we will discuss most of the above
points in detail and deal with some helpful stretches. For now if anyone wants
to read some more detail on beginning running and injuries here are some
helpful articles/journals
http://www.runnersworld.com/stretching/a-dynamic-routine
Physio Central T: 0579322720
Ardan Surgery E: info@physiocentral.ie
Ardan Rd, W: www.physiocentral.ie
Tullamore,
Co. Offaly
Physio Central T: 0579322720
Ardan Surgery E: info@physiocentral.ie
Ardan Rd, W: www.physiocentral.ie
Tullamore,
Co. Offaly
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