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How to avoid running injuries: Tips from a physio

alicannphysio

Running is an amazing way to stay fit, improve mental health, and enjoy the outdoors. However, as a physio, I’ve seen many runners, from beginners to seasoned athletes, side lined by injuries that could have been prevented with a bit of knowledge and care. Whether you're chasing a personal best or simply enjoying the freedom of the run, here are my top tips to help you avoid injuries and keep running strong.


1. Warm up properly

Jumping straight into a run (particularly a fast run/race) without preparing your muscles is a sure fire way to invite injuries. A proper warm-up increases blood flow to your muscles and preps your body for the demands of running. Start with 5-10 minutes of light jogging or brisk walking, followed by dynamic stretches such as leg swings, lunges, and hip circles. This will help loosen up your joints and muscles, reducing the risk of strains and sprains.


2. Focus on form

Good running form could help you stay injury-free. Keep your shoulders relaxed, arms bent at 90 degrees, and let them swing naturally as you run. Try to avoid overstriding (landing too far ahead of your body), as this can lead to shin splints and knee pain. Instead, aim for a mid-foot strike directly under your hips to help absorb impact efficiently and reduce stress on your joints.


3. Gradually increase your mileage

This is the BIG one. One of the most common causes of running injuries is doing too much, too soon. Your body needs time to adapt to the increased demands of running, so avoid the temptation to dramatically increase your mileage. Follow the 10% rule: don't increase your weekly mileage by more than 10% to allow your body adequate time to adjust and recover.


4. Strength train

Strengthening the muscles that support your running is crucial for injury prevention. A well-rounded strength training routine that targets your core, glutes, hamstrings, quads, hip flexors and calves can help improve your stability and power. Strong muscles help absorb the impact of running and protect your joints from overload. Exercises like squats, lunges, deadlifts, and planks are great for building the strength runners need. For me doing yoga plus a weights session every week really helps.


5. Listen to your body

Pay attention to any signs of discomfort or pain. It's common to experience some muscle soreness after a run, but sharp or persistent pain could indicate an injury brewing. Ignoring these early warning signs and pushing through the pain can turn a minor issue into a more serious injury. If something feels off, take a break, rest, and consult a physio if needed.


6. Incorporate rest and recovery

Rest is just as important as training when it comes to running. Your muscles, tendons, and ligaments need time to repair and rebuild after being stressed during a run. Incorporating rest days and recovery techniques, such as foam rolling, stretching, and gentle yoga, can reduce muscle tightness and improve flexibility. Adequate recovery helps prevent overuse injuries like tendinitis and stress fractures. And rest is even more important when you are sleep deprived, so be kind to yourself if you are in the “trenches” of early parenthood.


7. Invest in the right footwear

Wearing proper running shoes that suit your foot type and running style is essential. Shoes that lack proper support can lead to issues like plantar fasciitis or IT band syndrome. If you're unsure about what shoe is right for you, visiting a specialty running store for a gait analysis can help. Replacing your shoes every 500-800 kilometres (300-500 miles) is also important to ensure they maintain their cushioning and support.


8. Cross-train

Incorporating other forms of exercise, such as swimming, cycling, or Pilates, into your routine can help prevent overuse injuries and improve your overall fitness. Cross-training gives your running muscles a break while still keeping you active, which is beneficial for both your body and mind. Activities like Pilates can also improve your core stability and flexibility, which are key to good running form.


9. Fuel your body properly

Good nutrition plays a big role in injury prevention and recovery. Ensuring your body gets enough protein, collagen, and essential vitamins is important, especially for postpartum runners. Protein helps repair muscle tissue, while collagen supports joint and tendon health. A good multivitamin can help fill any gaps in your diet and keep your body functioning at its best. And remember, carbs are a key energy source for running.


10. Work with a physio

A physio can help assess your running technique, identify any muscle imbalances, and create a personalised injury prevention plan. If you're dealing with persistent pain or just want to improve your performance, don't hesitate to seek professional advice. Working with a physio can make all the difference in staying injury-free and running your best.


Final thoughts

Running is a wonderful way to stay active, but it’s important to approach it with care and mindfulness. By following these tips, you’ll be able to run safely and reduce your risk of injury. Remember, consistency and smart training are key to longevity in running. If you ever have concerns or need guidance, I’m here to help you on your running journey!


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