Prevention is key. Keep reading to learn simple strategies to reduce your risk of injury.
Tip #1 - Start Slow and Gradually Increase Intensity
One of the most common causes of running injuries is overuse. To avoid overuse injuries, it's essential to start slow and gradually increase the intensity of your training. According to a study published in the Journal of Orthopaedic & Sports Physical Therapy, runners who increased their training intensity by more than 30% in a week were at a higher risk of developing injuries. A good rule of thumb is to increase your milage no more than 10% each week.
Tip #2 - Incorporate Strength Training
Strength training can help reduce the risk of running injuries by improving muscle strength and endurance. A study published in the Journal of Strength and Conditioning Research found that strength training improved running economy and reduced the risk of injury in distance runners. A study by Blagrove et al. (2018) found that strength training can increase running speed by improving muscle power and efficiency.Incorporate strength training exercises like squats, lunges, and planks into your training plan.
Tip #3 - Practice Good Running Form
Running with poor form can put extra stress on your joints and muscles, leading to injuries. A study published in the Journal of Athletic Training found that runners who maintained proper running form had a lower risk of injury than those who did not. Some tips for good running form include keeping your head up, your shoulders relaxed, and your feet landing directly underneath your hips.
Tip #4 - Get Enough Rest and Recovery
Rest and recovery are just as important as training when it comes to reducing the risk of injury. A study published in the British Journal of Sports Medicine found that runners who took at least two rest days per week had a lower risk of injury than those who did not. Make sure to give your body enough time to rest and recover between workouts.
Tip #5 - Listen to Your Body
Ignoring pain or discomfort during training can lead to more severe or chronic injuries. It's essential to listen to your body and adjust your training plan accordingly. If you're feeling fatigued or experiencing pain, take a break or reduce the intensity of your workout. Come see us at Vitality Physical Therapy and we can help keep you moving. The majority of the time, you can continue to train while we rehabilitate your injury.
Tip #6 - Wear Proper Footwear
Wearing proper footwear is essential for reducing the risk of running injuries. A study published in the Journal of Science and Medicine in Sport found that wearing shoes with appropriate support and cushioning reduced the risk of injury in runners. Make sure to invest in a good pair of running shoes that provide proper support and cushioning for your feet.
Tip #7 - Proper Nutrition and Hydration
Good nutrition and hydration are essential for optimal performance and injury prevention. A study by Heaney et al. (2016) found that inadequate nutrition and hydration can increase the risk of injuries in runners.
Training for a race requires more than just running.
It's essential to incorporate strength training, practice good running form, get enough rest and recovery, listen to your body, wear proper footwear to reduce the risk of injury, and give your body proper nutrition and hydration. By following these tips, you'll be well on your way to achieving your race goals while staying injury-free.
References
Nielsen RO, Buist I, Sørensen H, Lind M, Rasmussen S. Training errors and running related injuries: a systematic review. J Orthop Sports Phys Ther. 2012 Apr;42(4):238-48. doi: 10.2519/jospt.2012.3770. Epub 2012 Feb 14. PMID: 22332012.
Beattie K, Kenny IC, Lyons M, Carson BP. The effect of strength training on performance in endurance athletes. Sports Med. 2014 Aug;44(8):845-65. doi: 10.1007/s40279-014-0165-4. PMID: 24788943.
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle-and Long-Distance Running Performance: A Systematic Review. Sports Medicine, 48(5), 1117-1149.
Fields KB, Sykes JC, Walker KM, Jackson JC. Prevention of running injuries. Curr Sports Med Rep.
Heaney, S., O'Connor, H., Michael, S., Gifford, J., Naughton, G., & Doran, D. (2016). Nutrition and hydration concerns of the female runner. Sports Medicine, 46(12), 1865-1885.
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