More ways than you think to prevent injuries
Injuries can be the most frustrating aspect of running. Some are unfortunate like spraining an ankle on uneven terrain but in many cases we can avoid or at least mitigate injuries by looking after ourselves more.
Find a great physio
The first obvious thing to say is that if you have any injury concerns you should see a good physio. Even if you have never had any issues, it is worth having a recommended physio ready should you ever need them.
I’ve talked to plenty of people before complaining of niggles but when I ask if they’ve been to a physio they’ll say ‘Yeah I should do that’ or ‘I’ll see if it gets any better this week’. That’s code for ‘I’m not going to see a physio – I don’t think it’s serious enough’!
Physios are not just for elite athletes – we all need a bit of maintenance or fixing from time to time. If something unexpected started happening with your car, would you take it to a mechanic or keep driving it hoping it would go away?
Additionally to seeing a physio, I advise getting a yearly check up with your GP just to make sure there are no new issues with your heart health.
Running on a solid foundation
The stronger your body is the more chance you have of staying injury free. Many people who love running, including me, shy away from specific strength training because they don’t find it as fun. However, it doesn’t need to take a huge amount of time or even be a chore.
If you have been to the physio before they may well have given you strengthening exercises for your weak areas which can form the basis of your routine. Exercises like squats, planks and hip hinges will improve your mobility as well as building strength.
If you find time is an issue, try doing a set of exercises after an easy run day (just not the day before an intense session). If you find doing strength work boring, stick on your favourite podcast, audiobook or music to help get through it.
Different types of running sessions such as hill training or cross country can also help with strength. As always, if you are trying something new, build up slowly!
Regulate the volume and intensity of your training
A good training plan will manage the volume of training properly week to week but you also have to be aware of your base level of fitness before starting any plan. You can’t immediately go from running 10 miles a week to a plan starting at 30 miles a week without increasing your risk of injury.
Similarly, you need to monitor the intensity of your training. Running too hard too much of the time increases cortisol (commonly referred to as the stress hormone) because your body cannot tell if you are running for fun or running away from a sabre toothed tiger!
Yes you will have some sessions in the week that are hard and these will adapt your body over time but too many people run too hard during their easy runs. It wasn’t until I started monitoring my heart rate that I realised I was running too fast on easy days.
Running slower on easy days has tremendous aerobic benefits but also reduces the stress on your body and your recovery time. It should leave you feeling fresher to tackle the hard days too.
Mix up your terrain (slowly!)
Take your best wine glass and drop it onto different running terrains. Is it most likely to survive on grass, sand, treadmill or pavement? I certainly wouldn’t be backing the pavement! Running exerts tremendous forces through the body which can be reduced by running on softer surfaces.
However, although this is true, you should introduce this gradually if it is not something you do very often. You will need more strength to run on softer surfaces because the reactive force is not as great from the surface. Anyone who has run cross country in the mud will know it takes much more effort to keep going than on the road!
Additionally, some of these softer surfaces are less even and predictable so you need to be more vigilant for potential hazards such as holes in the grass / sand or tree roots on trails. Introduce new terrains slowly into your routine.
Fuel your running properly
Your diet can have a big impact on your injury and illness prevention. Your body needs energy for all bodily functions, not just exercise. Eating enough to fuel your training is important because it prevents taking energy away from other things like your immune system and bone health.
Additionally, eating a well balanced, varied diet with good quality foods will help to get all the micronutrients essential for good health. To go back to the car analogy, you are very careful to put the right fuel in your car to avoid problems down the line and although the body is far more complex, the same basic principle should apply to your body.
As a last note on diet, carrying excess weight can add more stress to the joints when running. This is absolutely not to say you shouldn’t run unless at your optimal weight. It is so beneficial to exercise no matter what your body composition. However, it does mean you should respect the extra work your body has to do and that losing a few pounds (if you wish) may help prevent injury.
Appreciate the effects of lifestyle
As mentioned before, training can put an extra stress on your body. Generally, this is good because you control the amount of stress to a level that is healthy and will adapt your body to be stronger over the long term.
However, there are many other stresses we encounter in our daily lives. Poor sleep, work stress and anxiety can give your body more to cope with than it can handle. It doesn’t necessarily have to be linked to training stress, the body has to deal with everything that is thrown at it.
At times of sleep deprivation or high pressures at work, we are more vulnerable to injury and illness. The key is to be flexible, listen to your body, understand what pressures you are under and adapt training accordingly if necessary. It could be tempting to blast your fastest 5k of the year after a stressful meeting but it might not be the best for your body!
Could you make a change this week?
What is causing you the most risk of injury? What could be a quick fix for you? Whilst it is difficult to predict exactly when and how an injury will manifest itself, by being aware of the factors above, you can stack the odds more in your favour.