BECOME A BETTER RUNNER AND AVOID INJURY
Welcome to this months newsletter. As most of my patients know I am an avid runner, but with running generally come injury. I am no stranger to this, dealing with calf strains, achilles tendonitis, lower back pain and hip issues. This month we want to have a deeper look into running and give some tips on how to prevent injury.
TIP 1: THE POWER OF DYNAMIC WARM-UPS
Before you hit the pavement, don't forget to warm up! Dynamic warm-ups, unlike static stretches, are designed to increase blood flow, activate muscles, and improve joint mobility. Studies have shown that dynamic warm-ups can enhance performance and reduce the risk of injury. Incorporate exercises like high knees, butt kicks, leg swings, and walking lunges into your pre-run routine to prime your body for optimal performance.
TIP 2: STRENGTHEN YOUR CORE FOR STABILITY
A strong core is the foundation of efficient running form. Engaging the core muscles improves stability and helps transfer power from the lower to the upper body. Research suggests that core training can enhance running economy and reduce the risk of overuse injuries. Include exercises such as planks, Russian twists, and bicycle crunches in your strength training regimen to fortify your core and elevate your running prowess.
TIP 3: DEVELOP LOWER BODY STRENGTH
Running places significant demands on the lower body, making lower body strength training crucial for runners. Building strength in the legs and hips can enhance stride power, improve running economy, and reduce fatigue. Research has demonstrated that exercises like squats, lunges, calf raises, and hip bridges effectively target these muscles, leading to improved running performance. Consider incorporating them into your workout routine, gradually increasing intensity and resistance over time.
TIP 4: DON'T NEGLECT UPPER BODY STRENGTH
While running predominantly involves lower body movement, developing upper body strength can benefit runners in various ways. Strengthening the upper body promotes better posture, improved arm swing mechanics, and enhanced overall body coordination. Scientific studies highlight the significance of incorporating exercises like push-ups, bent-over rows, and shoulder presses into your training program to optimise your running efficiency.
TIP 5: CROSS-TRAINING FOR A BALANCED RUNNER
Engaging in cross-training activities complements your running routine and provides numerous benefits. Research suggests that cross-training can enhance cardiovascular fitness, prevent overuse injuries, and improve muscular balance. Activities such as swimming, cycling, yoga, and strength training can supplement your running regimen and offer a well-rounded fitness approach. Experiment with different cross-training options to find what suits you best.
BONUS TIP : SLOW AND STEADY WINS THE RACE
Over the last 20 years of practice the number one reason people come to me with injuries is they go way too hard way too fast. Slowly load your body, begin with shorter slower runs, then progress at a steady pace increasing distance, time and frequency.
Incorporating these five tips into your running routine can yield substantial improvements in your overall performance and reduce the risk of injury. Remember, consistency is key! Gradually integrate these practices into your training plan, allowing your body to adapt and progress over time.
For more personalised guidance, we recommend consulting with one of our practitioners for a running and bio-mechanical assessment.
They can assess your individual needs, provide specific exercises tailored to your goals, and address any underlying concerns.
If you have any questions or would like to schedule an appointment, please don't hesitate to contact us on 4303 0540 or book an appointment online via the button below.