Something we will all experience during our running schedules is the inevitable reality that at some point we’ll suffer some sort of injury setback. As I’m sure we’ll all agree, running is a fantastic exercise but it does come with its fair share of risks. One day, you’ll be pounding the pavement, feeling great, and the next you’re side lined with a sprain, stress fracture or a case of tendinitis. It’s not just the physical setback that hurts, it’s the psychological nosedive from a potential high and close to your peak, to a near stop. Whatever stage your training is at, it will always have a damaging effect on your progress.
So let’s look at what kind of injuries we are talking about?
- Sprains are probably the most common injury, which usually results in stretched or torn ligaments.
- Stress fractures, those tiny cracks in bones that result from repetitive force.
- Tendinitis, the irritation and swelling of tendons.
These can all be attributed to endurance running in particular.
You’re probably thinking, ‘Why me?’ when an injury strikes. Well, there are several risk factors that contribute to this unwanted downtime.
- Excessive exercise from running too many miles.
- Improper footwear that doesn’t support your stride.
- Technique mistakes.
These can all result in an enforced rest that is likely to set you back for longer than you would like.
It’s not just about avoiding injuries though. As a marathon runner you will have shown great disciplinary strength as you progress through your training plan, so to now see it grind to a temporary halt through injury, you will also need to draw on your mental strength, as you set about dealing with your injury.
The comprehensive approach needed when taking up running, teaches you that injury prevention is as much about your state of mind as it is about physical care.
So, how do we best avoid these setbacks? I’m going to highlight some of the ways to prevent running injuries in the next section.
I’m here to help you run smarter, not harder. That’s going to include practical strategies for your pre and post run routines, choosing the right gear and adopting balanced training habits. Stay tuned because you’ll discover how to keep those common injuries at bay and enjoy a healthier, happier running journey.
Preventing Running Injuries: Strategies for Safe Practices
It’s always a good idea to ‘nip a problem in the bud’, so when it comes to running, injury prevention is infinitely better than a cure. Understanding how to prevent injuries is crucial, especially if running is a one of your great passions. So let’s see how you can maintain your stride injury free.
Pre and post run routines can make a world of difference. Vigorous stretches prime your muscles for the workout ahead, while a proper cool down helps you enormously in your recovery process. These practices not only prepare your body for the physical exertion but also minimise the risk of muscle cramps and strains.
You wouldn’t set out on a road trip in a car with worn out tyres. This analogy also applies to running where proper footwear acts as the critical support for your feet and joints.
But it’s not just about the running shoes, as the surface you run on is a major factor too. An uneven trail might be more challenging and perhaps exciting, but it also increases the likelihood of an ankle sprain. Sometimes, running on a smooth track or a treadmill to clock up the miles will prove to be a much safer environment.
Often, when you feel a niggle or two, it’s tempting to push through the pain barrier but regular rest days should be non negotiable in order to prevent injury. Rest gives your body the chance to repair and strengthen itself.
If you feel resistance to taking a day off, remember that even elite athletes prioritise recovery. Introducing cross training routines in the form of swimming classes or cycling can also enhance your running by building different muscle groups and giving others a much needed rest.
‘Running on empty’ is more than just an expression, it can also prove a serious risk to your health. Proper nutrition is the cornerstone of injury prevention, providing your body with the necessary resources to withstand the demands of running. Similarly, staying hydrated helps to keep your body systems functioning smoothly, reducing the risk of heat related injuries and cramps.
I cannot stress enough the importance of listening to any worrying signals your body sends out. If something doesn’t feel right, don’t brush it off. Paying attention to the early signs of discomfort and by addressing them promptly you can prevent a niggle from becoming a full blown injury.
It’s never easy being out of action, as suffering an injury can be very frustrating. It’s how you handle the recovery process that can make a big difference in your return to running.
There is a process known as the RICE method that you should look to implement immediately after picking up an injury.
- Rest
- Ice
- Compression
- Elevation
This should be your first line of defence. It’s critical to reduce swelling and protect the injured area.
If you are not sure about the seriousness of your injury then I strongly recommend getting a professional assessment as soon as possible. A visit to a physiotherapist could prove invaluable, where you could have a plan specifically tailored for your recovery. This personalised approach offers you your best chance of rehabilitation as it addresses your unique physiology and injury.
Your first attempt at returning from injury might not work out the way you’d hoped. If you’re doing exercises that feel wrong or painful, let your physio know so that adjustments can be made to your recovery program. Maybe adapting your running technique, such as altering your stride or switching to low impact activities, might be necessary for a while.
Don’t let any setbacks that often come with the recovery process, worry you too much. You would be best advised to stay mentally strong at this stage. It’s not just about the physical healing, as injury related stress can also take a toll. It’s worth considering working with a sports psychologist or joining a support group to maintain a positive outlook.
Once you’re back on track, you can always adjust your approach as you get back on the road. Recurrence of past injuries is always a concern, so continue with preventive measures like stretching, strengthening exercises and continue to listen to your body for any warning signs.
In conclusion, recovering from a running injury is as much about patience and adaptability as it is about physical treatment. Embrace the recovery journey with an open mind, and you’ll find that it can lead to a deeper understanding of your body and its capabilities. Take care of yourself, and you’ll be lacing up your shoes for another run before you know it.