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Here is my Athlete puzzle, I could add/take away and even make it 50 pieces but hereβs what I narrowed things down to. This isnβt necessarily in order.
A puzzle is pretty strong when itβs together, start taking bits away and it becomes comprised.
Now I donβt do all these all the time, none of us are perfectly consistent, thatβs life right but ticking off as many as you can as often as you can will help you have a long reduced risk of injury running career.
Form - Form is everything. Poor form and inefficient gait often leads to injury and lack of progress.
Listen to your body - If something feels off, take a rest day or switch the session for something else swim, bike, strength etc
Consistency is key - First phase of a plan is to get back to consistent training. Build a strong aerobic foundation and strength ready for speed.
Get a ( Good/personalised ) plan - Take away the guess work, this will help you build progressively, adding volume and introduce speed slowly to reduce injury risk.
Strength training - 1! Injury prevention strength training improves stability in the joints reducing injury risk and improve strength asymmetries. Improved economy, Improved power and speed, better posture and form, recover quicker.
Fuelling- Learn to fuel. This is one of the main issues runners come across especially when it comes to racing. Get clued up about daily and running nutrition to optimise performance and body composition.
Build slowly - get a good plan and this will solve this one. People always break the 3 Tooβs. Too much, too soon, too fast!
Mobility - We are a bloody stiff bunch, and while you donβt want to aim for splits or getting your leg behind your head just having a normal range of motion will help with form, performance, injury prevention and recovery. Get a runnerβs movement screen to learn about how your body moves.
Easy easy/ Hard hard - If all your sessions are the same pace or your blowing on your easy runs, not allowing you to go hard on your hard ones you need to slow it down. Your easy runs should be ridiculously easy and your hard ones go hard!
Get a community, when the weathers crap or you canβt be arsed being part of a community be that online or offline will help keep you motivated, keep accountable to a coach or friends and safe when itβs dark and horrible.
How many can you tick off that youβre doing weekly at least π
