Going for a run can be as simple as putting on your trainers and heading out. However, runners, whether they are beginners, recreational enthusiasts, or athletes, are prone to injuries due to the impact load of 2.5 times their body weight with every step.
We can highlight some common mistakes that runners make, increasing their likelihood of injury. To begin with, there is no evidence to suggest that any one specific factor leads to an injury. However, evidence indicates that injuries are often caused by multiple factors. Here are some considerations whether you are going for a run, training for a race, or recovering from an injury.
Are you getting enough sleep?
Sufficient sleep is crucial for all our activities. When your body is well-rested, it performs at its best. If you haven’t been sleeping well, it might be better to go for a shorter run. Addressing the reasons for your sleep deprivation may be the most effective way to improve your running.
Are you eating healthily and providing your body with the necessary fuel?
No one eats perfectly healthy all the time. However, it goes without saying that if you fuel your body with takeaways and fatty foods, it won’t function as effectively as when you consume balanced, nutritious meals. If your diet lacks certain elements, you increase the risk of injury.
Don’t push too hard too soon!
We often believe that a workout should make us sweat profusely and push our hearts to their limits. Research shows that longer, slower runs are more beneficial for improving your running compared to pushing yourself too hard. The simple reason is that more running leads to better performance.
Don’t overdo it!
Rapidly increasing your distances does not allow your body enough time to adapt to the workload. Our bodies are highly adaptive, but they need time to adjust. If you are just starting out, try not to exceed a 30% increase in distance per week. If you are running longer distances, a 10% increase is a more suitable target.
Intense running puts strain on the body!
The harder you push your body, the greater the risk of injury. Incorporating slower runs into your routine not only gives your body time to recover from more intense workouts but also allows for more overall running, giving you more time to improve your running ability.
Book an appointment
While this list is not exhaustive, it provides a good starting point. Our physiotherapists at Vitalis Physiotherapy are trained to conduct comprehensive running assessments and assist runners not only in recovering from injuries but also in preventing them. Call 0410 559 856 to book a running assessment or visit our website online.
For more information, please see our FAQs or contact the clinic.