๐ ๐ช๐๐๐ก ๐๐ก๐๐จ๐ฅ๐ฌ ๐ฆ๐ง๐ฅ๐๐๐๐ฆ ๐
Research shows that as many as 80% of runners get injured each year.
This is taken from a huge pool of runners from 1x a week to elite athletes.
It could be a simple sprain, to a tendinitis to a break.
Now injuries suck running around 2000 miles a year Iโve had my fair share but I havenโt had more than a single day off due to a small niggle in around 6 years
I find that most running-related injuries donโt just happen overnight and often little niggles lead to injuries
But generally, we runners tend to ignore little things and carry on simply because we love running
So why do injuries strike
Sometimes we donโt know but here are a few things to consider if you get injured regularlyโฆ.
โข Breaking the 3 toos - doing too much, too soon and too fast! Build up how often, how far and how fast slooooowly. Find a plan to follow or hire a coach to help you build a resilient body.
โข Not enough recovery - In an ideal world you would have 36-48 hours between runs anything less you need to run one of them as a recovery/very easy run.
โข Poor form - You need 170+ cadence, upright posture, quick ground contact time and to strike as close to under your body as possible. If you come and see me I can help you with this. If you canโt just pick a point and work on it.
โข Strength train - We are rubbish at this, anything is better than nothing. I prescribe physio-style exercises focusing on hip, core and leg strength and stability keep it simple and 2-3x a week there are tons of videos out there.
โข Poor nutrition, obviously this can affect body composition but good nutrition can aid recovery.
โข Recovery contโฆ Stretching, mobility work, foam rolling, compression boots, regular massages can all help too.
I can honestly say that 90% of the time I do all the above.
I follow a progressive and periodised plan with adequate recovery, and learnt good form through drills and using our 3D gait analysis system. Strength train twice a week, eat well most of the time and fuel well and regularly work on mobility/stretching and love my boots.
So what to do if you do get injured
Two choices. Have the hump, eat shite and feel mentally and physically crapโฆ. ( Been there done that )
Or focus on what you can doโฆ the first thing Iโd do is speak to my physio and get a plan of action to get back running asap.
Next, Iโd focus on what I can do, can I cycle, can I swim, can I use the cross trainer, can I adapt my strength training routine?
Iโd also really focus on nutrition. I eat a lot I also run quite a lot so if I donโt change my eating habits I will gain weight rapidly.
Soโฆ..
โข Get expert advice (I am happy to recommend my guy )
โข Focus on what you can do and not what you canโt
โข Eat well
โข Get outside daily
If you need help with your training or nutrition, please feel free to reach out.
