As many as 79% of runners get injured every year and this isn’t new runners this is all the way up to elite ultra runners. It plages us all but there are ways to avoid it as much as possible 👊🏻
1. Runners lack strength not miles
I say this time and time again you dedicate all your time to pounding the pavement and leave no time for resistance training. Strength training improves running performance and injury prevention. Dedicate 30 minutes 3x a week to complete a simple circuit.
Or even a YouTube HIIT workout
2. Up Up Up Down
This means that when your training always have an easy week every 3/4 weeks it will give your body a chance to adapt, replace glycogen stores, get fitter and allow you to recover ready to work hard again.
Even if you just run for fun every few weeks reduce the volume.
3. Give it 10 ✅
If your feeling a bit rough, lacking energy or got a little niggle. Give it 10 and allow yourself to stop at the 10-minute mark I often find that things are a little sore when I head out and after 10 minutes I’m feeling loose and good to go.
4. Learn to run 🏃♀️
Sounds silly I know we can all run just making minor adjustments to your running form can make a huge impact to reduce the Likelihood of injury.
Most people land on the heel and out in front of the body on a straight leg, if we can get you to land closer to under your body it can reduce impact by up to 4.5x thus reducing injury.
Book to see a running coach they will record a series of videos and with coaching cues help you become a better runner.
Plus you will be a faster, comfier and more efficient runner 👌🏻
5. Stay active
Unfortunately, the odds are you will get injured at some point. What I see most do is hang their shoes up for a week or two injury passes then they get back out there a few lbs heavier and feeling unfit.
There is always something you can do, strength work, flexibility, core, swimming, cycling just keep fit.
What are your top tips?