Patrick Ivers, a physiotherapist at Physioflex recently completed The Running Repairs course and is eager to share his knowledge with our community.
1. Plan Ahead
Planning your runs and recovery days early can help with load management. This will reduce the chances of running too much, too soon which minimises the risk of developing an injury.
2. Increase load gradually
An easy way to monitor your load from week-to-week is to keep track of your weekly kilometres. As a general guide, try not to increase load by more than 10% per week.
3. Recover well
Recovery is one of the most important factors to consider when running. In tendons, for example, it can take up 24-36 hours post-run to strengthen the tissue, therefore, it is essential that you give yourself time to recover, so the tissues can adapt and be stronger for the next run.
It is recommended that you get 7-9 hours of sleep per night. Adequate nutrition and hydration is required to meet the demands of your training. It is best to consult with a qualified nutritionist or dietician to discuss this in further detail.
4. Include strength and conditioning
Strength training has been shown to improve running economy and most importantly reduce the incidence of overuse injuries. The most common areas to strengthen is the calf, quads, and glutes. Try incorporating strength exercises 2-3x/week, preferably on rest days or easy run days.
5. Get onto your niggles early
Don’t be afraid to ask for help! It is best to seek professional advice early to manage your symptoms and prevent the progression of an injury. Our Physiotherapist’s at PhysioFlex will complete a thorough assessment to work out the cause of your symptoms and provide an extensive treatment plan to either keep you running or get you back running ASAP.
By Patrick Ivers