Running into Summer

Are you training for your first run event this year? Or are you a seasoned runner enjoying the longer daylight hours? Regardless of which group you find yourself in, keep in mind these tips to prevent injury and make your running journey as enjoyable as possible.

Load Appropriately: A common mistake and a quick way to develop an injury is pushing too hard, too soon. Starting slowly allows your body to adapt to a new activity, pace or distance, and allows you to monitor for any abnormal aches or pains. If you are already running e.g. 5-10km, you can use the 10% rule. Each week, increase either your total time, distance or pace by 10%.

Cross-Train: incorporate a strengthening program into your week. This may be heading to the gym or setting up a home routine 2-3x per week.  Building muscle supports your joints, improves trunk and single leg stability, maintains strength in non-dominant muscle groups (but still important for balance in the body!) and prevents development of overuse injuries.

Rest and Fuel: As you increase your activity level, your body will require more fuel to build muscle, restore glycogen muscle stores, and repair tissue (tissue breakdown is a natural part of increased physical activity). Sleep is just as important as it’s necessary for tissue repair and injury prevention. When we say “rest” we also refer to “relative rest”. This may mean not running 5 days in a row, but incorporating strength building days in between runs, or going for a swim or walk for lower impact physical activity that allows your body to prepare for the next running day.

Gear: A good pair of runners is a great place to start. General advice includes looking for a structured shoe you can’t twist or fold in half, laces, a structured heel counter (the heel doesn’t collapse by pressing on it), and COMFORT! If you’ve purchased a new pair of shoes, break them in slowly to make sure they feel comfortable and don’t create irritation or blisters.

Get Help Early: If you are feeling pain during or after a run that isn’t going away, see a Physiotherapist for an assessment ASAP. It’s much easier to address aches and pains early (rather than several weeks down the road), and can often be treated by adjusting your training program rather than completely stopping.

Any other questions? See a Physiotherapist! We’re happy to do a run assessment and look at your overall strength to build a running program that’s right for you!