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Morley Physio presents a slideshow that might put you at risk during running training styles and habits.
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These Training Styles and Habits May be Putting You at Risk of Running Related Injuries
Why is Running So Popular? • Running is widely regarded as one of the most popular forms of exercise for many reasons. You can do it anywhere in the world, you don’t need to rely on other team members to help you do it, and once you’ve set down the initial cost of a good pair of running trainers and fitness attire, it’s free. You can leave your house at any time and go for a run, and droves of people do. • The majority of runners do it recreationally - meaning they don’t compete in races or marathons, and they don’t do it for any monetary gain. It is simply something they enjoy doing. This is great, but it becomes much less fun when injuries are involved.
Who is Prone to Injury? • Running related injuries (RRI’s) are common, especially amongst new runners and recreational runners who haven’t been properly informed about how to avoid and prevent injury. • As a result, runners often make simple mistakes that don’t appear to cause a problem until a few weeks later. • The good news is, bad habits that runners fall into can be corrected, helping them to prevent injury in the future. • Some of the most common styles and habits of running that lead to increased risk of injury include:
Overly Aggressive Speed Training • Many beginner runners believe that a fast runner is a good runner, and that the more speed they rack up, the better they are doing. This isn’t the case. • In reality, these runners are opening themselves up to injury, particularly in their hips and feet. Running too fast puts strain on muscles that aren’t yet developed enough to cope with intense movement, and as a result, runners could find themselves put back weeks due to injury. • It is much safer to build speed and stamina with a regime of healthy, consistent training. Any attempts to force your body into something it is not ready to could hurt you in the future.
Not Training Effectively • Many people think that running alone is the exercise, and that beyond warming up and cooling down, there is nothing to accompany it. This is another likely way to get injured while running. • Without proper training, your hips, shins, and feet are not gaining the strength that they need to carry you, but people tend to skip the training in favour of running more. • In the long run, proper and effective training and strengthening exercises can not only help protect you from shin splints, runner’s knee, and twisted ankles, but it can help you to run faster.
Not Training Effectively (Cont’d) • A study from the Journal of Physiotherapy shows that recreational runners who have suffered from previous running related injuries, and recreational runners who have focused too much on the speed of their run, are at a higher risk of being injured while running. Recreational runners who focused on interval training were at a lower risk of sustaining an injury. • If you’re unsure about whether your running habits and training techniques are helping or hindering you when it comes to lacing up, talk to a professional about it. Physiotherapists are able to give you sound advice which will help you become fitter and stronger while minimising the risk of injury.
Focusing on Pace Instead of Your Body • Some runners commit themselves to running by pace, and they believe that that is the best way to run, but the truth is that pace has nothing to do with your body and its limits. • Instead of sticking to a set pace, you should listen to your body and your breath, and answer accordingly. • If you are only halfway through your route, but you are red in the face and struggling to take a full breath, sticking to your pace might not be the best idea. Instead, you should try aiming for distance, all while making sure that your breathing stays steady.
Going Beyond Your Limits • When someone decides to take up running, the chances of them reading up on the preferred methods are slim. It’s much more likely that they’ll lace up their trainers and hit the streets. As a result, novice runners often end up pushing themselves beyond their limits before their body can cope with that level of activity. • A good way for beginner runners to ease themselves into running is to download an app that is dedicated to helping people learn how to run from scratch, building their stamina until they no longer need to be coached through. • Apps such as Couch To 5K are perfect for this, as they let the runner know exactly how long they should be running for, as well as telling them when to warm up and cool down.
Going Beyond Your Limits (Cont’d) • Consulting a physiotherapist about your running techniques can help you in both preventing injuries and becoming an accomplished runner. • Physiotherapy can aid you in improving your form and making sure that you are training correctly. In the event of injury, appropriate care can ensure you recover fully, as well as help you to understand why your injury has occurred - meaning you’ll be well equipped to avoid them in the future.
To find out more about our Mount Lawley physio, contact us today.
