We see many runners throughout the year at Optimum Performance in Surrey, and they always have the same concerns at the peak of their running season, which is how do I not get injured!
If you follow Optimum Performance’s advice, you should be onto a winning, injury free run!
1- Have a proactive warm up routine
Often warming up is overlooked by the eagerness to want to run, but it is one of the easiest ways to prepare your body and your mind for the challenge ahead. An effective warm up routine will loosen your joints and improve the blood flow to your muscles, making your muscles less likely to tear, twist or give way
2- Have a plan
it is important to plan your training in order to monitor your mileage, pace, type of training and most importantly your progression. By keeping a track of how you are improving this can keep your motivation high and training programme regular and balanced. Often people get injured when they have a pang of guilt for missing lots of sessions and try and make up for it all in one run. If you do miss a few sessions you can always refer back to your plan and just bring it back a bit so you know your first run back won’t be too hard. Modern technology can be really helpful as GPS watches and hear rate monitors can help you track your performance, and forums and websites can provide programme guidance.
3- Get the right shoes
Professionally fitted shoes designed for running will support your feet and reduce your risk of injury. Take your old runners with you when purchasing new ones so the salesperson can identify where your shoes wear the most. There are so many professionals that can offer sound and technological advice today that can really help you to be as comfortable as possible when running.
4- Include strength and condition into your schedule
Running can be very repetitive so making sure your body is protected by having good levels of strength, balance and flexibility can help prevent injury. Potentially it may also help support your technique, allowing you to run more efficiently. If you want some support or guidance on exercises you can do to help balance your body and running technique, then Optimum Performance can offer you a biomechanical assessment to look at your movement patterns and tailor a rehabilitation programme to your needs.