How To Keep Your Running as Pain Free as Possible!!

Evidence-Based Strategies to Minimise the Risk of Injury

Gradual Progression
It’s very important to gradually increase your running distance, speed, and time when training. Research published in the American Journal of Sports Medicine shows that runners that increase the distance by over 10% in a week are more prone to injury than those who do not. By gradually increasing and monitoring your training loads, and adjusting by small amounts, you can help to avoid any overuse injuries associated with running.

Proper Footwear
Wearing good footwear is essential for injury prevention, especially with running. Many studies have shown that shoes tailored to someone’s foot type and style can significantly reduce your risk of a lower limb injury when running. Having your shoes, properly fitted or wearing shoes more suited to running with improved cushioning and support, can help to reduce your risk of injury.

Warm-Up and Cool Down
A warmup should include dynamic exercises that help to increase blood flow to the muscles that you’re about to use during your run. This can include calf raises, star jumps, lunges, and other mobility exercises that keep you moving. Warmups that include movement that work most of the muscles help to reduce your risk of injury and keep you running for longer. As a contrast, a cooldown needs to have both dynamic and static stretches post run. This means a mix of movement and stretches with holds to ensure that your muscles not only maintain flexibility and length, but your muscles are able to properly warm down and remove lactic acid.

Cross-Training
Adding in some cross training, such as strength, training and plyometrics at the gym or at home, can help to minimise your risk of overuse injuries. A study in the Journal of Sports Science & Medicine found that athletes who engage in varied training modalities experience fewer injuries. Activities such as swimming, cycling, or strength training can provide a balanced workout routine.

Listen to Your Body
It’s really important to listen to your own body. This means recognising how it feels and responding to this. Studies have shown that those who recognise feelings of discomfort in their own body easily achieve better outcomes and fewer prolonged injuries into the future. Runners should learn to differentiate between normal fatigue and potential injury signals.

Strength Training
Strength training is effective in significantly reducing injury risk among runners. A systematic review confirms that targeted strength training, particularly for the hips and core, improves muscle imbalances and overall stability. We often recommend incorporating exercises like squats, lunges, and bridges into training routines.

Maintain Flexibility
Regular flexibility training is super important for preventing injuries, especially in running. Studies have shown that improving a range of motion through consistent, stretching and mobility work decrease your risk of any injury during running, as well as other exercise.

Use Proper Running Technique
Assessing and improving running biomechanics is critical in reducing injury risk. Evidence suggests that poor running form can contribute to various injuries. We encourage runners to undergo gait analysis to identify biomechanical flaws and receive personalised feedback for improvement.

Educate on Recovery
Recovery is often overlooked but is crucial for injury prevention. We emphasise the importance of rest days and active recovery strategies to maintain optimal performance without overtraining. Recent research supports the notion that proper recovery enhances performance and reduces injury risk.

 
As physiotherapists, our goal is to empower runners with the knowledge and tools to minimise their risk of injury while enjoying the benefits of running. By understanding common running injuries and implementing evidence-based strategies, individuals can significantly reduce their risk. If injuries do occur, seeking professional guidance can facilitate effective recovery and a safe return to the sport. Staying informed and proactive is essential for a healthy running journey, and we are here to support that process every step of the way. If you would like professional help, please call us at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back and stay in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.